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 12 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