WARM-UP

2 ROUNDS

20 Single Unders

10 Good Mornings (BB opt.)

5 High Hang High Pulls

10 Alt. Elbow Punches

5 Cat Cows

-Quick Rest-

2 ROUNDS

10 Single-Single-Doubles

10 Clean Deadlifts

5 High Hang Muscle Cleans

10 Alt. Groiners

STRENGTH (ALL)

EMOM x 12 MINUTES*

1 Power Clean

+

1 Hang Power Clean

*Start Light-Moderate and build to Moderate-Heavy.

(Score is Weight)

WORKOUT (PERFORMANCE)

7 ROUNDS FOR TIME

50 Double Unders

5 Hang Power Cleans (155/105)

(Score is Time)

KG BB: (70/47.5)

WORKOUT (FITNESS)

7 ROUNDS FOR TIME

75 Single Unders

5 Hang Power Cleans (115/75)

(Score is Time)

KG BB: (52.5/35)

OPTIONAL COOL DOWN (ALL)

2 SETS FOR QUALITY

100m EZ Walk*

2:00 Foam Roll**

*Nasal only breathing

**Lats / Glutes / Hamstrings

-Rest as Needed b/t Sets-