WARM-UP
2 ROUNDS
10 JUMPING JACKS
5 JEFFERSON CURLS
10 ALT. ELBOW PUNCHES
5 CALF + TIBIA RAISES
10 ALT. BODY WEIGHT LUNGES
INTO…
2 ROUNDS
20 SINGLE UNDERS
5 DEADLIFTS
10 ALT. FRONT RACK LUNGES
5/5 LEG SWINGS
10/10 ANKLE CIRCLES
INTO…
3 MINUTES POINTS OF PERFORMANCE FOR THE POWER CLEAN
SKILL
EMOM X 12 MINUTES
MIN 1 - :40 JUMP ROPE PRACTICE*
MIN 2 - 2 DEADLIFTS + 3 HANG POWER CLEANS + 4 ALT. FRONT RACK LUNGES**
MIN 3 - :40 SLOW GLUTE BRIDGE-UPS
*SINGLE UNDERS / DOUBLE UNDERS/ TRIPLE UNDERS
WORKOUT
5 ROUNDS FOR TIME
8 DEADLIFTS (95/65)
10 HANG POWER CLEANS
12 ALT. FRONT RACK LUNGES
24 DOUBLE UNDERS
(SCORE IS TIME)
