Warmup:

1:00 Row

10 Alt Box Step Ups

10 Reverse Lunges

1:00 Jump Rope

20 Calf Pedals in Down Dog

10 Thread the Needle

10 Scorpion Stretch

:30 Prayer Stretch on Box – See video below, courtesy of Functional Bodybuilding

Barbell warmup – With an empty barbell and in clean grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power cleans, hang power cleans

WOD:

EMOM 5 Min:

10/8 Cal Row

-Rest 1:00-

EMOM 5 Min:

10 Hang Power Cleans (95/65)

-Rest 1:00-

EMOM 5 Min:

8 Barbell Front Rack Box Step Ups (95/65) (20″)

-Rest 1:00

EMOM 5 Min:

45 Double Unders

Videos courtesy of Train FTW and The Active Life, respectively.

The goal of all 4 of these 5-min EMOMs is consistent pace of the movements that allows you to finish in 45 seconds or less each minute. For the row, focus on good hard leg drive each stroke, for the Hang Power Cleans, good cycling, for the front rack step ups, steady pace, and for the dubs, good body position, constant breathing, and good timing.

Scaling Options:

Bar weight -> 75/55 -> as needed (ELITE: 115/80)

Box height -> 16” -> As needed

Dubs -> 90 Single Unders

Cool Down:

Bicep Stretch on rig – 1 Min per side

Pigeon Pose on Box – 1 Min per side