Friday 5.15.20


2 Rounds:
:20 Second Single Unders
:20 Second Banded Pull Aparts
:20 Second Alternating World’s Greatest

Barbell Warmup + 3 Hang Squat Cleans + 3 Squat Cleans + 3 Split Jerks


On the 1:30 x 6 Sets:
1 Hang Power Clean
1 Power Clean
1 Front Squat

Start at around 64% of 1RM Power Clean, then build to 74% of your 1RM Power Clean


Power Cleans (Rx 135/95) (Fitness 95/65)
50 Double Unders After Each Round (Fitness 50 Tall Singles)

Directly Into…

Front Squats (use the same weight- must be cleaned from the ground)
50 Double Unders After Each Round

*Use a moderate weight that allows you to complete 21+ reps unbroken on each movement when fresh. Choose a rep scheme that you are working for a minute or less for the jump rope.


5 minutes Foam Rolling or Lacrosse Ball wherever is sore