Mobilize, then:
Warm-Up Prep
Three rounds at 70-80% effort of:
10/7 Calorie Machine of Choice
100 Foot Farmer Carry
20 Banded Good Mornings
20 Banded Chest Pulls
10 Medball Bearhug Kang Squats
A.
Every 2 minutes, for 20 minutes (10 sets) of:
Clean + Hang Clean + Jerk
*Sets 1-3 – 65-70%
*Sets 4-6 – 70-75%
*Sets 7-10 – 75-80%
B.
For time:
75 Burpee Box Jump Overs (24/20″)
Every minute on the minute including 3,2,1 GO! perform 20 Double Unders
Time Cap: 10 Minutes
*If you don’t have double-unders then please substitute with 30-40 Single-Unders
C.
Every minute on the minute for 12 minutes:
Station 1: 45 second Prone Plank Hold
Station 2: 20 Tuck Ups
Station 3: 30 second Hollow Hold