1 ROUND
:30 Calf Tib Raises
10 Empty BB Deadlifts
:30 Single Unders
10 Alt. BB Elbow Punches
:30 Single Single Double Under attempts
10 Air Squats
:30 Double Unders or SSD attempts
Into…
1-2 ROUNDS (Time Permitting)
10 Tuck-Ups
7 Kip Swings
5 Hang High Pulls
5 Hang Muscle Cleans
5 Front Squats
1 Hang Power Clean
+
1 Hang Squat Clean**
+
1 Squat Clean**
-Rest w/ Time Remaining-
*Start Moderate-Light and build to a Moderate+ weight.
**Option for Deep Hang Power / Power Clean for the Squat movements.
(Score is Weight)
150 Double Unders
30 Toes to Bar
20 Hang Power Clean (155/105)
100 Double Unders
25 Toes to Bar
15 Hang Squat Clean (185/135)
75 Double Unders
20 Toes to Bar
10 Power Clean (205/145)
50 Double Unders
15 Toes to Bar
-Max Squat Cleans (225/155) w/ Time Remaining-
(Score is Total Squat Clean Reps)
KG BB1:(70/47.5)
KG BB2: (85/60)
KG BB3: (93/65)
KG BB4: (100/70)
200 Single Unders
30 Toes to Something
20 Hang Power Clean (115/75)
150 Single Unders
25 Toes to Something
15 Hang Power Clean (135/95)*
100 Single Unders
20 Toes to Something
10 Power Clean (155/105)
75 Single Unders
15 Toes to Something
-Max Cleans* (185/135) w/ Time Remaining-
*Option for Squat Clean or Low Power Clean.
(Score is Total of Final Clean Reps)
KG BB1: (52.5/35)
KG BB2: (60/42.5)
KG BB3: (70/47.5)
KG BB4: (85/60)
ON A 24:00 RUNNING CLOCK…
200 Double Unders
50 Toes to Bar
40 Hang Power Cleans**
150 Double Unders
40 Toes to Bar
30 Hang Squat Clean**
100 Double Unders
30 Toes to Bar
20 Power Cleans**
50 Double Unders
20 Toes to Bar
-Max Squat Cleans** w/ Time Remaining-
*P1 works while P2 rests. Split work as needed.
**Weights are all Athlete Choice. Loading should start Moderate and end Heavy.
(Score is Total Squat Clean Reps)
10 Elevated Calf Raises*
10 Tib Raises
10 Banded Lat Pushdowns
*Pause for :02 in bottom position
(No Measure)