Weightlifting
A) Clean Pull + Hang Power Clean + Power Clean (5 x 1)
EMOM for 5′ – 1 complex, at a moderate weight or ascend if desired
B) Power Clean (5 x 1 )
EMOM for 5′ – 1 Heavy Power clean – ascend as desired, to today’s heavy
Conditioning
“Power Play”
7 Minute Ascending Ladder:
1 Power Clean (135/95)
20 Double Unders
2 Power Cleans (135/95)
20 Double Unders
3 Power Cleans (135/95)
20 Double Unders
…. etc., adding (1) Power Clean per round
DU Scale: 10 Double-Unders each round or 40 Single-Unders
Record Rounds + Reps
Cool-Down
Jump Recovery
Lax Ball Calf Smash
Calf Stretch
Lax Ball Plantar Smash
At least 1 min on each – more if you can!