Warmup:

500 Row or 400 m Run

Mobility:

C/S, Dynamic stretch

B Warmup:

2 rounds of:

20 DU’s

10 goblet squats

10 SDHP

Strength:

10 min EMOM

Back Squat, 3 back squats on each minute. 70-75%

Workout:
AMRAP 5:

Buy-In: 40/30 Cal bike or row, or ski erg.

9 Power Cleans 95/65, RX+115/75

21 Double Unders

- Rest 1 Minute -

AMRAP 5:

Buy-in: 35/25 Cal bike or row, or ski erg

6 Power Cleans 135/95, RX++155/105

21 Double Unders

- Rest 1 Minute -

AMRAP 5:

Buy-In: 20/15 Cal bike or row, or ski erg

3 Power Cleans 155/105, RX+185/125

21 Double Unders