Movement Prep:

  • 2 Min. Banded Hip Floss
  • 2 Min PVC Rack Stretch

Warm-up:

2 Rounds of

  • 1 Minute Jump Rope
  • 10 See Saw Steps
  • 15 Wall-balls
  • 20 Walking Lunges
  • 200m Row/Ski/Run

Skill:

  • 8 Min to work up to a 5 RM Squat Clean

Conditioning:

10 Rounds for Time

  • 1 12' Legless Rope Climb or 15' Rope Climb
  • 3 Squat Cleans (205/145 or 5RM weight)
  • 5 Burpee Box Jumps (36/28)

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