-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
