Warm Up

General Warm-up

3 Minutes Cardio or Foam Rolling or Physio Exercises

– Into –

Round 1

1 Minute Skipping
15 Glute Bridge

Round 2

30 Penguin Claps
15 Barbell Good Morning

Round 3

130 Double Under Attempts
15 KB Swings

-Into-

Clean
6 Deadlift-Shrugs With Empty Barbell.
6 Deadlift-High Pulls With Empty Barbell.
6 Power Cleans With Empty Barbell.
6 Hang Power Cleans with Empty Barbell.

Strength

Cleans

In 20 Minutes 

1 Clean + 1 Hang Clean
Rest 2-3 Minutes in Between Sets

WOD

For Time ~ 8 Minutes

COMPETITIVE

100 KB Swings (70/50)
*Every Break 50 Double Unders

PERFORMANCE

100 KB Swings (50/35)
*Every Break 75 Single Unders

LIFESTYLE

100 KB Swings
*Every Break 50 Single Unders