For time:
60-48-36-24-12:
Double-unders
30-24-18-12-6:
DB power cleans (35/50 lbs)

TIMECAP: 12:00

DYNAMIC WARM-UP | 7:00
AMRAP 6:
30 plate hops
15 ground plate to overhead (10/15 lb)
10 counter-balance squats

DB POWER CLEAN PROGRESSION | 10:00
Set-up:

Option 1:
1) Heels down.
2) Shoulder width stance.
3) DBs placed outside of the feet.
4) Neutral spine.

Option 2:
1) Heels down.
2) Slightly wider than squat width stance.
3) DBs placed inside of the legs
4) Neutral spine.

Deadlift
Deadlift + shrug
Paused DB power clean
DB power clean

DB POWER CLEAN WARM-UP | 5:00
2 sets:
5 DB power cleans

POST-WORKOUT FINISHER | 10:00
For time with a partner:
50 DB devils press
– Alternate every rep.

COOLDOWN STRETCH | 7:00
Accumulate:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot