Specific Warm-up:

3 Rounds:

20 Flutter Kicks

20 Line Hops

5 Hang Squat Cleans

*light to moderate weight

MetCon:

Partner Modified 16.2 and 12.1

For Time:

30 Toes to Bar

60 Double Unders

20 Squat Cleans (weight #1)

30 Toes to Bar

60 Double Unders

18 Squat Cleans (weight #2)

30 Toes to Bar

60 Double Unders

16 Squat Cleans (weight #3)

30 Toes to Bar

60 Double Unders

14 Squat Cleans (weight #4)

30 Toes to Bar

60 Double Unders

12 Squat Cleans (weight #5)

—CASH-OUT—

7 Minutes:

Max Burpees

*split all reps as needed

*Pace: Have some fun with fitness :)

Beginner: 75/55 for all reps

Intermediate: 95/65, 115/75, 135/95, 155/105, 165/115

Advanced: 135/95, 155/105, 165/115, 185/125, 205/145

Sport: 155/105, 165/115, 185/125, 205/145, 225/155