WARM-UP

MOBILITY ROUND

10 Toe Touch Jumping Jacks

5/5 Groiner w/twist

5 Bootstrappers

10 Slow Air Squats

5 Push Up to Down Dog

10 Alt Piked Toe Taps

10 Walk the Dog

Into…

2 ROUNDS

50 Single Unders*

7 Clean Grip Deadlift

7 Muscle Cleans**

7 Front Squats

7 Strict Press***

*Round 2: 30 Double Unders

**Round 2: Hang Power Cleans

***Round 2: Push Press

STRENGTH (ALL)

EMOM × 10

MINUTES 1 Clean & Jerk

Clean & Jerk for load:

#1: 1 rep

WORKOUT (PERFORMANCE)

10 ROUNDS FOR TIME

2 Clean & Jerks (225/155)

30 Double Unders

(Score is Time)

KG BB: (100/70)

WORKOUT (FITNESS)

10 ROUNDS FOR TIME

2 Clean & Jerks (155/105)

60 Single Unders

(Score is Time)

KG BB: (70/47.5)

OPTIONAL COOL DOWN (ALL)

AMRAP × 6 MINUTES

5/5 Moose Antlers

5/5 Sciatic Nerve Floss

5 Jefferson Curls (Option to Hold Barbell)