WARM-UP

1 ROUND
10 Calf Raises
20 Bunny Hops
10 Alt. Calf Stretches
5 Inchworm + Up Dog to Down Dog
10 Elbow Punches
10 BB RDL

Into…

1 ROUND
30 Single Unders
10 Single Single Double Under Attempts
10 SLOW Alt. Single Leg BW RDL
10 Elbow Punches
10 Up-Downs

Into…

1 ROUND
10 Single Double Single Double Under Attempts
30 Double Unders or 50 Single Unders
10 Hang Muscle Cleans
10 Up-Downs Over Bar

STRENGTH (ALL) — EMOM x 5 MINUTES 5 Hang Power Cleans*

Hang Power Clean for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

WORKOUT (PEFORMANCE)

EVERY 4:00 x 5 SETS
30 Double Unders
15 Hang Power Cleans (115/75)
30 Double Unders
15 Up-Downs Over Bar*

-Rest w/ Time Remaining-

(Score is Slowest Set)

KG BB: (52.5/35)

WORKOUT (FITNESS)

EVERY 4:00 x 5 SETS
50 Single Unders
15 Hang Power Cleans (75/55)
50 Single Unders
15 Up-Downs*

-Rest w/ Time Remaining-

(Score is Slowest Set)

KG BB: (35/25)

OPTIONAL COOL DOWN (ALL)

2 ROUNDS
:30/:30 Lat Foam Roll/Side
10 Slow Arm Haulers
5 Cat/Cows
1:00 Rebound Pose

(No Measure)