WARM UP

1 set:
:30 single-unders
10 alternating spidermen
10 air squats
– Hold the bottom of each squat for :02.

1 set:
:30 single-single-double
10 hamstring kick-ups/side
10 air squats
– No pause at the bottom.

1 set:
:30 double-unders
5 elbow-to-instep/side
10 counterbalance plate squats (10-15 lb)
– Hold the bottom of each squat for :02.

SKILLS & SPECIFIC WARM UP

Clean – Clean Warm Up

EMOM 8:
3 power cleans
– Build in load every minute; then

1 set:
3 unbroken squat cleans
– Use a load that is lighter than workout weight.

1 set:
15 double-unders
3 unbroken squat cleans
– Use workout weight.

1 set:
15 double-unders
6 unbroken squat cleans
– Use workout weight.

CONDITIONING
“UNBROKEN 6”

AMRAP 12:
36 double-unders
6 squat cleans #61/43