SKILL
Double Unders

Beginner
DU Progression

Intermediate
Accumulate 100-150 DU

Advanced
4 x 50/60/70 Unbroken DU

METCON
At 0:00,
3 Rounds
16 Alt DB Snatch (22.5/15)
12 Burpees Over The DB
Time Cap 11:00

At 11:00,
4 Rounds
12 Alt DB Snatch
9 Burpees Over The DB
Time Cap 7:00

At 18:00,
2 Rounds
12 Alt DB Snatch
9 Burpees Over The DB
Time Cap: 3:00

SCALED
At 0:00,
3 Rounds
16 Alt DB Snatch (15/10)
8 Regular Burpees
Time Cap 11:00

At 11:00,
4 Rounds
12 Alt DB Snatch
6 Regular Burpees
Time Cap 7:00

At 18:00,
2 Rounds
12 Alt DB Snatch
6 Regular Burpees
Time Cap: 3:00