WARMUP
AMRAP x 10 MINUTES
20 Single Unders
5/5 Ankle Rotations
5 Jefferson Curls
10 Alt. Elbow Punches
5 Cat Cows
5/5 Leg Swings
5 Deadlifts
5 High Pulls
STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex…
1 Clean Deadlift*
+
1 Hang Power Clean
+
1 Power Clean
*Start Light-Mod and Build Past Workout Weight.
(Score is Weight)
WORKOUT
EVERY 2:00 x 7 SETS
50 Double Unders
Power Cleans*
-Rest w/ Time Remaining-
*Power Clean Options…
5 Reps (155/105)
4 Reps (185/135)
3 Reps (205/145)
(Score is Slowest Set)
OPTIONAL AFTER PARTY
FOR QUALITY
5:00 Foam Roll or Barbell Smash of Choice
(No Measure)
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