In Part 1, we are starting our 4 week 10-rep cycle.  In this first week we are completing our “primer” week to explore and establish a load for the following week.  In part 2, This 13-minute AMRAP combines strength, coordination, and cardio. The dumbbell reverse lunges will challenge your stability, the power cleans will test your explosive strength, and the double unders will keep your heart rate up. The goal is to move smoothly through each round, maintaining a steady pace and racking up as many rounds as possible before time runs out!

Score | Rounds + reps.

DB Lunge | Hold DBs by the sides, complete alternating reps.  Shooting for unbroken.

Power Cleans | Steady singles throughout.  0:30 or less each set. 

Double Unders | 0:30 seconds or less, respectively.

Push the earth away

In the deadlift, push, don't Pull. Remind athletes that the deadlift is a push movement with the legs, not a pulling movement with the back.

The arms and back provide support, but the primary force comes from the legs.

Cue athletes to drive their heels into the ground.

DB REVERSE LUNGE

Reduce/Remove Loading
Reduce Reps
Dumbbell Suitcase Lunge
Single Dumbbell
Sub Kettlebells
Sub Barbell

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POWER CLEANS

Reduce Loading/Reps 
Sub Hang Power Cleans 
Sub Dumbbell/Kettlebell Hang Power Cleans
Sub Deadlifts

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DOUBLE UNDERS

Reduce Reps
45 Single Unders
Plate Hops
Reps of Singles & Doubles (Mix of Both)
0:40 On Any Machine

Be sure athletes have enough space to safely transition from one movement to the next.  All athletes should have their own barbell and DB.