2 Rounds of
40 High Knees in Place (20/side)
20 Spider Lunges (10/side)
20 Supine Scorpions (10/side)
10 Band Pull-Aparts (light weight band)
2 x 30sec in the Chest Up position + 30sec in the Hips Down position on one side, then repeat 2 x 30sec + 30sec on the other side.
3 x 2 Hang Power Clean followed by 4 Box Jumps
– use the prep sets to start working up towards one of the following met-con weights:
M: 155, 135, 115, 95, 75
W: 113, 93, 73, 53, 45, 35 (use 15lb bar for 45 or 35 lb options)
6 x 2min On 2min Off 8 Box Jump + 12 Power Cleans
– Box Jumps are step down only for this workout (RX’d is 24″ for M, 20″ for ladies, but scale as appropriate);
– Every power clean from the floor
– start each round where you left off in the previous round, and keep track of total rounds and reps!