Warm Up

50 Jumping Jacks

Dynamic Stretches


10 Squats

10 Push Ups

10 Box Jumps

10 Pull Ups

Skill Work

A) MOBILITY: Couch Stretch: 2 min/side, then rack mobility (shelf shoulder stretch) 2 min/side

B) 2-2-2-2-2  “Two Position”Hang Cleans

From 2 Positions in each set of 2, the first is from the High Hang, second from the Hang.  Full Squat, PULL yourself under the bar!


3 rounds:

5 Hang Squat Cleans @ 75% of heaviest set above

10 Ring Dips

50 Double-Unders