Warm Up
2 Rounds:
-200 M run
-50 single under
-5 Front Squats
-5 Hang Cleans
-5 Deadlifts
*take 10 minutes to practice and warm up Squat Cleans. Increase weight and prepare for main set.
WOD
Every minute on the minute
5 Rounds (95lbs/135lbs):
-Min 1: 2 Front Squats then 20 Double Unders (40 Single Unders)
-Min 2: 4 Hang Cleans then 20 Double Unders (40 Single Unders)
-Min 3 8 Deadlifts then 20 Double Unders (40 Single Unders)
*find a weight that you can do all the movements at the same weight. If you choose a weight that seems good for the first 2 exercises (Front Squats, Hang Cleans) and light on Deadlifts that’s OK use Deadlifts to dial in good form.