Find your 3 rep max.
Each rep will be lowered back to the ground with a 6 second count. So your eccentric or “lowering” phase will take 6 full seconds to complete. Reset completely at the bottom without letting go of the bar a.k.a. no bounce.
Workout of the Day
How high up the ladder can you go in 16 minutes:
2 front squats (155/108)
4 front squats
6 front squats. . .
Every time you break a set of double-unders or front squats, perform 5 burpees before moving on. If you can’t do double-unders, you will do 50 single-unders. The same penalty will apply there. IF you are not good with the rope and foresee yourself doing A TON of burpees, you will do no penalty on the rope but keep the penalty on the front squats. ALSO, you will do a set of 5 burpees every round after you jump rope and before you start your front squats.
Post your scores to.