Warmup:

1:00 Jump Rope work

30 Calf pedals in Down Dog

10 Iron Cross

10 Box Step ups

10 Push-Up to Down Dog

10 empty bar elbow rotations

5 Box Jumps

1:00 Jump Rope work

Then…

Barbell warmup – With an empty bar and hands in Clean Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang Power Clean, Hang Power Clean, press, push press

WOD:

25 Min AMRAP:

35 Double Unders

15 Hang Power Cleans (115/80)

10 Box Jumps (24”/20”)

5 Push Press (115/80)

Video courtesy of MisFit Athletics.

Keep a good cycle rate on the Hang Power Cleans.  You can go either high hang (in the hip) or hang (above the knee).  The high hang will allow a faster cycle, but it will tax your grip a little more.

Scaling Options:

Dubs -> 70 Single Unders (ELITE: 50 Dubs)

Bar weight -> 95/65 -> as needed (ELITE: 135/95)

Box height -> 20/16 -> as needed (ELITE: 30/24)

Cool Down:

Iron Cross – 1 Min per side

60 Calf Pedals in Down Dog