GROUP PREP
5 min cardio- rotate through machines
10 Legs Swings
10 KB Swings
10 KB Deadlifts
30 sec Single Unders
30 sec High Singles
30 sec Doubles
Barbell Warmup + 5 Power Cleans
Deadlift warmup
STRENGTH
• 3×2 Deadlift (add 5#-20# to last Double/Single load)
• 3×1 Deadlift (same weight)
WOD
Complete the following for time:
• 10 Power Cleans
• 50 Double Unders
• 8 Power Cleans
• 50 Double Unders
• 6 Power Cleans
• 50 Double Unders
• 4 Power Cleans
• 50 Double Unders
• 2 Power Cleans
• 50 Double Unders
Rx+ 185/125 – Rx 155/105 – Fitness 95/65 & Single Unders
*Sub 50 high singles for DU. Target time is 7 to 11 minutes. The power cleans should be heavy-maybe even singles. Double Unders should take 1 min or less. Scale them accordingly (reduce reps or do high singles).
OPTIONAL ACCESSORY
50 Unbroken Russian KB Swings
30 GHD Sit-ups or Ab Mat Sit-ups
2 min cumulative Handstand Hold or Handstand Work
CrossFit Reserve 