Warm Up:

50 Single Unders

10 kickers per leg

10 Russian Baby makers*

Walking lunge w.hands OH 30’

20 L-leg SUs

20 R-leg SUs

10 push ups

10 arm circles

Barbell w/u**

* Russian Baby Makers – also known as Squat2Stands –

Video Courtesy of: InvictusFitness

** w/empty bar, three reps of: dip/shrug, dip/shrug. High elbows, high hang power clean, strict press, power clean from top of knee, push press, PC from shin, push jerk

WOD:

5 Rounds for Time:

10 Power Clean & Jerk (135/95)

20 Plate OH walking lunges(45/25)

40 Double Unders

On the OH walking lunge, make sure you keep your arms locked out.

Scaling:

C&J -> As needed

OH walking lunge -> 25/15

DUs -> DU attempts through 40 rope contacts -> 40 Penguin Jumps

Cool Down:

Couch stretch x 2 min per side

Heel cord mash x 2 min per side