Warm-up
• 100 Single Unders
• 50 Double Unders
3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
2 rounds:
• 10 Jumping Jacks
• 10 Romanian Deadlifts 45/35#
• 10 Barbell Thrusters 45/35#
Strength
Cleans
• 3 sets of 5 reps, work up to 80% of 1RM
Shoulder Press
• 3 sets of 5 reps, work up to 80% of 1RM
Core
6 rounds:
• 20 sec Hollow Rocks
• 10 sec Rest
• 20 sec Handstand Hold
• 10 sec Rest
Conditioning
6 rounds for max reps:
• 30 sec Toes-to-bar
• 10 sec Rest
• 30 sec Power Cleans 95/65#
• 10 sec Rest
• 30 sec Burpees bar-facing
• 10 sec Rest