WARMUP
2 ROUNDS
20 Toe Touch Jumping Jacks
5/5 Single Leg Forward Swings
5/5 Single Leg Side Swings
10 Kang Squats
1:00 Row*
(COACH LED)
8 Barbell RDL’s
8 Barbell High Pulls
8 Barbell Muscle Cleans
10 Alt. Elbow Punches
40 Single Unders**
*2nd Set: Workout Pace
**2nd Set: Switch to 25 Double Unders
STRENGTH
EMOM x 12 MINUTES*
1 Hang Clean
+
1 Clean
*Start Mod-Light and build to Heavy. Option for Squat or Power.
(Score is Weight)
WORKOUT
AMRAP x 15 MINUTES
42 Double Unders
21/16 Cal Row
12 Hang Power Cleans (115/75)
(Score is Rounds + Reps)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
10 Alt. 90-90 Good Morning Hip Rotations
10 Glute Bridge-Ups
1:00 Glute Bridge Hold
-Rest as Needed b/t Sets-
(No Measure)
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