Warm-up
10-20-30-20-10
Unbroken Double unders
Then roll and stretch the hammies
Oly
5 sets @ 75% of max clean
2 position clean
1.Mid- Hang
2. Low hang
WOD
In 12 minutes…
Every 3 minutes complete
50 unbroken dubs
12 Unbroken power cleans
12 Unbroken HSPU
Games (155,105)
Regional (135,95)
Open (115,80)
If you cannot complete all of the reps unbroken scale to a number that you can. If you fail to complete a set of unbroken either start over or complete 10 burpees on the spot and then continue the set to finish.
Ca$hout
3×10 Weighted Back Extensions
Hold a Max effort L sit between sets