WARMUP
1 ROUND
1:30 Cal Bike
10 Calf + Tib Raises
20 Bunny Hops
10 Sumo Stance Good Mornings
10 Alt. BB Elbow Punches
Into…
2 ROUNDS
:45 Cal Bike
30 Single Unders*
10 BB RDLs
10 BB Upright Rows
*RND2, complete 15 Tall Jump Single Unders.
STRENGTH
EVERY 2:00 x 5 SETS*
1 Power Clean
+
2 Hang Power Clean
*Start Light-Moderate and end Mod-Heavy.
(Score is Weight)
PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 18 MINUTES*
100-150-200
Double Unders
30-40-50
Hang Power Clean (Athlete Choice)
*30/20 Cal Bike after each round. P1 works while P2 rests. Split work as needed. If the final round of 200 DU, 50 HPC, and 30/20 Cal Bike is complete, start back at the beginning.
(Score is Rounds + Reps)
SOLO OPTION
FOR TIME
50-75-100-75-50*
Double Unders
15-20-25-20-15
Hang Power Cleans (95/65)
*Complete 15/12 Cal Bike after each round. Ex: RND1 = 50 DU + 15 HPC + 15/12 Cal Bike.
(Score is Time)
OPTIONAL AFTER PARTY
EMOM x 9 MINUTES (:40 ON/ :20 OFF)
MIN 1 – Supinated Bar Hang*
MIN 2 – Olympic Wall Squat
MIN 3 – Calf + Tib Raises
*Feet on ground.
(No Measure)
