5 sets of Max Effort Push-Ups
Prioritize range of motion and full lockouts over speed of reps.
Go for it. We expect reps to decrease each round!
20 Dumbbell Thrusters (Left Arm)
50 Alternating Dumbbell Hang Clean and Jerk
20 Dumbbell Thrusters (Right Arm)
100 Double-Unders Modification = 200 Singles, 90 seconds of Double-Under practice
Thrusters should be done in no more than 2 sets
Alternating Dumbbell Hang Clean and Jerks should be done in sets of 10 at least
If I had to guess, I’d say the average times are likely to be between 11 and 15 minutes.