Warmup: See Wodify
A. EMOM 10
1st: 3 Touch and Go Power Cleans
2nd: 30 jumping jacks
Goal:
1. Proper bracing of the cleans under fatigue
2. Build to above your working weight for the workout
Conditioning
B. 3 Rounds for time
10 Power Cleans (155/105)
15 Pull Ups ->chest to bar pull ups
100 Double Unders
13 MIN CAP
*See Wodify for Fitness
Cash Out
See Wodify for Cash Out
At Home
A. General Warm Up
B. EMOM 10
1st: 3 KB Sumo DL + 3 Horn Cleans (squat) (if no equipment use a backpack for these movements)
2nd: 40 Jumping Jacks
C. 3 Rounds for Time
10 KB Horn Squat Power Cleans
15 V-Ups
125 Jump Rope