Warmup:
12 min EMOM Jump rope
Even-High Knees
Odd- Double Unders
-Count the number of licks each round and try to be it the next.
Strength:
Work up to a heavy 4 rep max Power Clean
Work MUST be completed within 40 sec but hands can leave the bar
WOD:
8 min AMRAP:
5 Power cleans 135/95# Rx 155/105# Comp
7 Ring Dips
20 Double Unders
-Move fast and focus on efficiency of movement. Be smooth, but fast.
