A. General
60sec Jump rope
30sec Banded good mornings
45sec Jump rope
30sec Banded T pull aparts
30sec Jump rope
B. Mobility
Front rack bent elbow rotations 10/10
C. Specific
3 clean deadlift
3 muscle clean
3 power clean
3 Tempo squat cleans
3 jerk dips
3 push press
3 Jerk
3 tempo clean & jerk (slow down first pull)
TC: 15 minutes
Score: Weight
Scaling Options
Beginner
6 x 2+1
Intermediate & Perform
As written
5 rounds for time
15 Overhead Squats 95/65 lbs
70 Double-unders
KG:43/30 KG
TC: 10 min
Score: Time
5 rounds
15 OHS @ Light
50 Single Unders
Intermediate
15 OHS @ 75/55 lbs
50 DU
Perform
N/A
3 sets
60 sec/elbow Side planks
rest as needed