WARM UP
5′ Practice Double Unders; Then :
50 Hand-to-hand swings # Light Weight
40 Alternating floor press
30 Clean & jerk, switch hands each rep
20 Goblet squat
20 Halo
10 Armbars, 5 per side
MOBILITY & SKILLS
Shoulders – Hips
2 Rounds Not For Time With Empty Bar
5 Clean Deadlift
5 Clean Pulls
5 High Hang Power Cleans
5 High Hang Squat Cleans
STRENGHT
5′ To Find 3 RM Heavy Squat Cleans
Rest 2′
EMOM 8′
5 Squat Cleans #80% of 3 RM
CONDITIONING
25-20-15-10-5
Kb Swing #24/16
*50 Double Unders before each set.
Time Cap 15′
