Warm Up
2 Minutes of Cardio or General Warm-up
-Into-
30 Seconds Leg Swings per Side
30 Seconds Small Arm Circles
30 Seconds Big Arm Circles
Mobility and Activation
Ankle Circles X 30 Seconds per Side
Deep Lunge Stretch Hold X 30 Seconds per Side
Alternating Lunge With a Twist X 30 Seconds
PVC Pass Throughs X 30 Seconds
Thread the Needle Stretch X 30 Seconds
Glute Bridge X 60 Seconds
Alternating Runners Stretch X 60 Seconds
Movement Prep
Air Squats X 10 Reps
Dead Hang X 30 Seconds
Empty Bar Clean and Press X 10 Reps
Scap Pull-Ups X 10 Reps
Empty Push Jerks X 10 Reps
Toes to Bar Scale X 8 Reps
WOD
AMRAP 30 – In Pairs
COMPETITIVE
30 Power Clean and Jerks (95/65)
30 Toes to Bar
100 Double Unders
PERFORMANCE
30 Power Clean and Jerks (65/45)
30 Hanging Leg Raises
100 Double Unders or 170 Single Unders
LIFESTYLE
30 Power Clean and Jerks (38% 1 Rm)
30 Hanging Knee Raise or Lying Leg Raises
100 Single Unders