Warm-up (No Measure)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
30-sec single unders
10 Heel to toes rocks
5 Single DB Hang Cleans (each side – lightweight)
5 Single DB Shoulder to Overhead (each side – lightweight)
3 Elbow to Floor stretch (each side)
Warm-up – Warm-up (No Measure)
**2. Workout Prep**
2 rounds
4 Alt. Dumbbell Hang Clean And Jerks (lightweight)
10 Double Unders
Metcon – Metcon (Time)
For Time:
12 Alternating Dumbbell Hang Clean And Jerks (50/35)
10-20-30-40-50-40-30-20-10
Double Unders
Target time: 9-11 minutes
Time cap: 15 minutes
*Scaling Option*
For Time:
12 Dumbbell Hang Clean (Light)
10-20-30-40-50-40-30-20-10
Single Unders
0r
5-10-15-20-25-20-15-10-5
Plate Hops
Accessory – Warm-up (No Measure)
1 min calf smash (each side)
1 min calf stretch on wall (each side)
1 min child’s pose