Monday

Warm Up
Run 400m or Row 500m
PVC shoulder pass thru’s
PVC Figure 8’s
PVC Overhead Squats
Banded Shoulder Stretch
Squatted Prayers
Lunge Complex
High Knees
Butt Kicks
Run 400m or Row 500m

Skill Work
Hang Power Clean
Power Clean

Strength
With a running clock for 15mins:

Work up to a 1 rep max power clean.

WOD
100 Double Unders (modification: 300 single unders)

5 rounds of:
10 Hang Power Cleans (155/105) 
8 Hand Stand Push Ups (modification: 8 box HSPU)
6 Chest to Bar Pull Ups (modification: 10 pull ups)

Then, 100 Double Unders (300 single unders)

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