WARMUP
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
EMOM x 12 MINUTES*
1 Power Clean
+
1 Hang Power Clean
*Start Light-Moderate and build to Moderate-Heavy.
(Score is Weight)
WORKOUT
7 ROUNDS FOR TIME
50 Double Unders
5 Hang Power Cleans (155/105)
(Score is Time)
OPTIONAL AFTER PARTY
2 SETS FOR QUALITY
100′ EZ Walk*
2:00 Foam Roll**
*Nasal only breathing
**Lats / Glutes / Hamstrings
-Rest as Needed b/t Sets-
(No Measure)
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