Double-Under

When you’ve mastered all of the success points of the single under, you’re set to try your hand at the notorious Double-Under. Double under is a skip where the rope rotates twice around the body on every single hop.

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Strength
Power Clean + Front Squat (5 x 2PC+3FS)

5 sets
2 Power Cleans + 3 Front Squats

Metcon
3 rounds of time of:
15 Deadlifts (225/155)
35 Overhead squats (75/55)
90 Double-unders

Time cap: 15 minutes

Gymnastics
10 min Practice:
Rope Climbs

Metcon 
For Time:
100 Double-Unders
21 Squat Cleans (135/95)
100 Double-Unders
15 Squat Cleans (135/95)
100 Double-Unders
9 Squat Cleans (135/95)

2 Rounds for Time
50 Zeus Double Unders
20 Cal. Row
50 Zeus Double Unders
20 Cal. Bike Erg
50 Zeus Double Unders
20 Cal. Ski
50 Zeus Double Unders

- rest 3 mins b/t rds -

Strength
Deadlift (3x10 @70%)
Every 2:30

Metcon
4 Rounds for Time
100 Double-Unders
15 Thrusters (95/65)
25 GHD's
*20 min Time Cap*

Strength
Shoulder Press (5x3 @80%)
Every 1:45

Metcon
12 min Amrap
60 Double-Unders
15 Toes-to-Bars
15 Dumbbell Squats (50s/35s)

Strength
Front Squat (5x1 @82.5%)
Every 1:15

Metcon 
4 Rounds for time
63 Double-Under
21/18 Cal Ski
7 Power Snatch (135/95)
* 3 min time cap per round *

Strength
Front Squat (5x5 @75%)
Every 2 mins

Metcon
For Time:
15 Power Snatch (135/95 lb)
150 Double Under
50 GHD Sit Up
150 Double Under
15 Power Snatch (135/95 lb)
20 min Time Cap

For Time (with a Partner)
120-100-80-60-40
Double Unders (each)
12-10-8-6-4
Legless Rope Climbs (15ft)
*Double unders are done together, Legless are split between the two partners.

AMRAP in 20 minutes
From 0:00-8:00, perform:
100 Double Under
20 Power Clean
rest 4:00
From 12:01-20:00, perform:
100 Double Under
20 Power Clean

For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders
Men: 24-inch box, 16-kg KB, 45-lb.