Warm up(8)
30 Seconds of Single-Unders followed by…
5 Pushups, 7 AbMat Sit-Ups, 9 Air Squats
20 Seconds of Faster Single-Unders followed by…
5 Alternating Spidermans (each side)
10 Seconds of Double-Unders, followed by…
3 Walkouts

Repeat once more for a total of two rounds.

Following, with empty barbells:
“Barbell Warmup”
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

Mobility(8:00-11:00)
Front Rack stretch(2)

Teaching(11:00-24:00)
Clean pull(5) start at midshin w/straight arms
Hang clean(5) start at knee/positioning
Power clean(5) start at midshin/bar path

Work up to 50% clean (25:00-29:00)
Technique is the focus, not load.

Clean emom(30:00-40:00)
0:00-5:00 @50% form work
5:00-10:00 climb to hvy single increasing load every minute.

Transition/Rehearsal(40:00-50:00)
Strip bar to working weight then
1 clean
10 double unders
1 clean
10 double unders

Restroom break

Metcon(53:00-60:00)
Ascending Ladder for 7 Minutes:
1 Power Clean (155/105), 30 Double-Unders
2 Power Clean (155/105), 30 Double-Unders
3 Power Clean (155/105), 30 Double-Unders
Continue to add (1) Power Clean per round until time is called.

Mods-50 singles or reduced number of du's. See coach for suggestions.

Finisher
60 double crunch
1 min hamstring stretch per
1 min chest opener per
30 cuff iso