Warmup:

1:00 Jump Rope

-then-

3 Rounds:

5 Step Ups

5 empty bar RDLs*

5 hang muscle cleans

5 hang power cleans

*Add light weight on Rounds 2 & 3

WOD:

EMOM 24:

Min 1 – 5 Power Cleans (155/110 or 75% of 1RM)

Min 2 – 35 Double Unders

Min 3 – 10 Single DB Box Step-up, (50/35) 20 in box

Min 4 – Rest

Video courtesy of Chalk Fitness.

Aim to finish any given minute’s work within 45 seconds.

Scaling Options:

Bar weight -> 135/95 -> 95/65 -> as needed (ELITE: 185/130)

Cool Down:

Calf Pedal in Down Dog – 30 per side

Child’s Pose – 2 Min