100 Double Unders

25 Cleans  95#/63#

25 Burpees

75 Double Unders

20 Cleans

20 Burpees

50 Double Unders

15 Cleans

15 Burpees

25 Double Unders


400m Run

50 Toes to Bar

400m Run.

Post times.

Coaching Tips:  Scale load and movements to match your current fitness level.  The cleans are full squat cleans.  4 to 1 ratio of singles to D/U's.  CFEC burpees:chest to deck and no knees touch the ground at all. Bonus: 1 minute taken off total time if first set of 100 double unders are straight setted. 

CFEC trainer Jon Brininger, practices exactly what he preaches.  We all want to congratulate Jon B. on his being accepted into nursing school.  He works just as hard in the class room as he does in the gym. Way to go, Big Jon B.