-Warm Up-


2 rounds


10 groiners

8 eccentric ankle dorsiflexion

20 plate hops

6 goblet squats with 2 sec pause

5 squat jumps


-Strength-

Warm up for a few sets


Then


Every 1:30 for 7 sets
2 squat cleans (building in weight)Start around 55-60%


-WOD-

AmRaP 10


30 doubles unders

Power cleans 115/80

3 , 6 , 9 , 12 , 15 , etc...


*complete 30 doubles before every set of cleans