WARMUP
1 ROUND
30 Single Unders
10 Scap Push-Ups
10 Clean Deadlifts
30 sec Cardio Choice
Into…
2 ROUNDS
30 High Jump Single Unders or Double Unders
10 Clean High Pulls
2 Wall Walk or 10 Single DB Strict Press
30 sec Cardio Choice
STRENGTH
EVERY 1:30 x 7 SETS*
1 Power Clean
+
1 Deep Hang Power Clean
*Start Moderate and build to Moderate-Heavy. Catch at parallel or slightly above.
(Score is Weight)
Week 5 of 9
WORKOUT
“THE FIFTH ELEMENT”
5 ROUNDS FOR TIME
50 Double Unders
10 Deadlifts (135/95)
5 Hang Squat Clean to Overhead
10 Handstand Push-ups
12/10 cal Row or 10/8 cal Bike
(Score is Time)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press
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