DESCRIPTION
There are 2 parts to this workout, each consisting of a double dumbbell movement and jump rope movement
After each round on the dumbbell, you'll complete 50 double unders
There is no rest between the first couplet and the second
The workout flows as follows:
21 Dumbbell Power Cleans, 50 Double Unders
15 Dumbbell Power Cleans, 50 Double Unders
9 Dumbbell Power Cleans, 50 Double Unders
21 Dumbbell Front Squats, 50 Double Unders
15 Dumbbell Front Squats, 50 Double Unders
9 Dumbbell Front Squats, 50 Double Unders
Your score is the total time it takes you to complete the full workout
We expect this piece to take around 10-16 minutes to complete

DUMBBELL MOVEMENTS
We're looking to use one dumbbell weight for both movements
This should be a moderate set of dumbbells that allows you to complete 21+ reps unbroken on each movement when fresh
On the power cleans, only one head of the dumbbell has to touch the floor on each rep
If you're modifying to a single dumbbell movement, complete the rep scheme as 30-20-10 to make up for the lighter weight

Box Squats
On the Minute x 10:
2 Box Squats

All Sets at 50% 1RM Back Squat
Box Height 3" Below Parallel
STIMULUS
DESCRIPTION
After several weeks of Box Squats just below parallel, we'll now lower the height to 3 inches below parallel
Over the next few weeks, the height will stay the same and the percentages will increase
Use 50% of your 1RM Back Squat for all 10 sets today
MOVEMENT FOCUS
BOX SQUAT
The box squat is designed to utilize more glutes, hamstring, and back than the traditional back squat
We'll break this movement down into 4 parts: Stance, Down, Sitting, and Up
For the stance, we want to take a wider stance than usual to help pin point the posterior chain more
On the way down, think about sitting back slowly so the shins are vertical instead of dropping straight down
We want to briefly pause in a sitting position to take away the stretch reflex of the movement instead of just bouncing off the box
The goal is to be explosive as possible on the way up to our standing position
SUBS
Pausing Back Squats (3 Seconds in Bottom)

DESCRIPTION
There are 2 parts to this workout, each consisting of a barbell and jump rope movement
After each round on the barbell, you'll complete 50 double unders
There is no rest between the first couplet and the second
The workout flows as follows:
21 Power Cleans, 50 Double Unders
15 Power Cleans, 50 Double Unders
9 Power Cleans, 50 Double Unders
21 Front Squats, 50 Double Unders
15 Front Squats, 50 Double Unders
9 Front Squats, 50 Double Unders
Your score is the total time it takes you to complete the full workout
We expect this piece to take around 10-16 minutes to complete

BARBELL MOVEMENTS
We're looking to use one barbell weight for both movements
This should be a moderate weight that allows you to complete 21+ reps unbroken on each movement when fresh
Within the workout, you should be able to complete the front squats within 1-2 sets

DOUBLE UNDERS
Choose a number or variation here that takes around 1 minute to complete