A. GENERAL (6:00)
5 rounds of
5 Burpees to plate
5 Plate ground to overhead
20 single or double unders

Cap at 6 minutes

B. MOBILITY / ACTIVATION (2:00)
Shoulder internal rotation stretch with PVC
45 sec / side

C1. SPECIFIC (10:00)
Clean drills, focus on Extension
- 2-5 reps Tempo first pull
- 2-5 Tempo first pull to Pause in full extension
- 2-5 Tempo first pull to Pause in full extension + clean
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Add light weight
2-5 Tempo first pull to Pause in full extension + clean
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Ramp up cleans to 75%

C2. SPECIFIC (8:00)
Ramp up and setup for workout
Deadlifts
Ramp up deadlifts to workout weight in 2-3 sets
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Box Jumps
5 Box jumps + Step down
5 Box jumps (rebound optional)
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KBS
5 Russian Swing
5 KBS

For Time
200 Double unders
50 Deadlifts 225/155 lbs
75 Box Jumps
50 KBS 70/53 lbs

Score: Time
TC: 15 minutes
KG: 100/70 & 32/24

Scaling Options
Beginner
200 Single unders
35 Deadlifts 115/75 lbs
50 Box Step ups
35 KBS 35/26 lbs

Intermediate
150 Double unders (or 300 Single unders)
50 Deadlifts 185/135 lbs
75 Box Jumps
50 KBS 53/35 lbs

Bulgarian Split Squat
3 x 12/12

Goal: Lower body strength endurance