-Warm Up-


2 rounds


10 reverse lunges with overhead reach

8 eccentric ankle dorsiflexion

15 plate hops

5 kneeling jumps


Then with and empty barbell


5 elbow pass through

3 hang muscle clean

3 low hang power clean

3 mid shin power cleans


-Strength-


4 Rounds:


2min. of Max Power Cleans at 70%


30 second Transition


2min. of Max Double unders


2min. Rest


*Round 2 is 75%

*Round 3 is 80%

*Round 4 is 85%



* Realistically looking for 3-5 reps on the clean. If you can do more, go for it and if you are working on form and going lighter, than you need more reps 5-7


-WOD-


AmRaP 10


25 sit-ups

15 push-ups

3 strict pull-ups