Deficit Split Squats then DUs, Clusters and Burpees

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3 round of

  • 10 x Dumbbell Deficit Split Squats* @ 14kg per hand, left leg forward
  • 10 x Dumbbell Deficit Split Squats @ 14kg per hand, right leg forward

For the Split Squats, put both front foot and back foot on 20kg plates, bring knee to floor.

Then cash in

  • 100 x Double Unders

EMOM for 12 minutes

  • 6 x Kettlebell Clusters @ 14kg
  • 3 x Burpees

Cash Out

  • 100 x Double Unders

Results: Metcon 14:45.

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3 Responses to Deficit Split Squats then DUs, Clusters and Burpees

  1. pmeyer says:
    27/09/2023 at 12:55

    PM, 27.9.23: much better with 4 Clusters.. ;-). Metcon 14:36. Cash out unbroken..

  2. cbroccoli says:
    21/09/2023 at 05:29

    No worries I think messed up the description and ended up only doing 4 Clusters per round, not 6. That gave me a couple of seconds more rest per minute. Sorry about that.

  3. pmeyer says:
    20/09/2023 at 13:46

    PM, 20.9.23: I messed up the metcon again.. did EMOM for 8 Minutes but had to take a break after round 6.. couldn’t catch my breath. Finished in 13:13. Cash in unbroken, cash out with many breaks.. not my day today..