AMRAP x 5 MINUTES
20 Single Unders
5/5 Ankle Rotations
5 Jefferson Curls
10 Alt. Elbow Punches
Into…
AMRAP x 5 MINUTES
10/10 Single Leg Single Unders
5/5 Leg Swings
5 Deadlifts
5 High Pulls
Build to a Moderate-Heavy Complex…
1 Clean Deadlift*
+
1 Hang Power Clean
+
1 Power Clean
*Start Light-Mod and Build Past Workout Weight.
(Score is Weight)
50 Double Unders
Power Cleans*
-Rest w/ Time Remaining-
*Power Clean Options…
5 Reps (155/105)
4 Reps (185/135)
3 Reps (205/145)
(Score is Slowest Set)
KG BB1: (70/47.5)
KG BB2: (85/60)
KG BB3: (93/65)
100 Single Unders
Power Cleans*
-Rest w/ Time Remaining-
*Power Clean Options…
5 Reps (115/75)
4 Reps (135/95)
3 Reps (155/105)
(Score is Slowest Set)
KG BB1: (52.5/35)
KG BB2: (60/42.5)
KG BB3: (70/47.5)
5:00 Foam Roll or Barbell Smash of Choice
(No Measure)