Tuesday

Warm-up
3 Rounds:
1min Jump Rope Practice
10 Down Dog + Calf Pedal
10 Hang Muscle Cleans
10 Front Squats
10 Press
Fitness & Performance – Push Press (Weight)
Every 90sec x 5 sets:
3 Push Press increasing
15 Glute Bridges (feet elevated on bumper plate)
Metcon (Time)
Fitness
In 18min….
30 Hang Power Cleans 75/55
60 Single Unders
30 Push-ups
60 Single Unders
30 Box Jumps
60 Single Unders
30 Hang Power Cleans 95/65
60 Single Unders
30 Box Jumps
60 Single Unders
30 Push-ups
60 Single Unders
30 Hang Power Cleans 115/75
Metcon (Time)
Performance
In 18min….
30 Hang Power Cleans 95/65
30 Double Unders
30 Push-ups
30 Double Unders
30 Box Jumps 24/20
30 Double Unders
30 Hang Power Cleans 115/75
30 Double Unders
30 Box Jumps 24/20
30 Double Unders
30 Push-ups
30 Double Unders
30 Hang Power Cleans 135/95