PROGRESSIVE WARM-UP
1 set:
:30 single-unders
:20 step back lunges + high knees/leg
5 elbow insteps + hamstring stretch/leg

1 set:
:15 left-leg single-unders
:15 right-leg single-unders
:30 box step-overs
:30 air squats

1 set:
:30 single-single-double
:30 box jump-overs
:30 counter-balance squats
– Use a 10-15-lb plate for the squats

HANG SQUAT CLEAN
1 set:
10 hang power cleans
5 front squats
10 hang squat cleans
– Use an empty barbell.

2-3 sets:
5 hang squat cleans (building)
– Rest :30 between sets.

MINI ROUND
1 set:
30 double-unders
7 box jump-overs
5 hang squat cleans

RX

5 rounds for time:
63 double-unders
15 box jump-overs (20/24 in)
9 hang squat cleans (75/115 lb)
– Athletes must step down from the top of the box.

INTERMEDIATE

5 rounds for time:
1:00 double-unders
15 box jump-overs (20/24 in)
9 hang squat cleans (65/95 lb)
– Athletes must step down from the top of the box.

BEGINNER

5 rounds for time:
63 single-unders
15 box step-overs (12/20 in)
9 hang squat cleans (35/45 lb)
– Athletes must step down from the top of the box.

2 sets:
1:00 hip extensions
Max-effort L-sit hold
– Rest 1:00-1:30 between movements.

2 sets:
:45 couch stretch/side
1:00 standing straddle stretch