WARM-UP
AMRAP x 7 MINUTES

5 Up Downs*

20 High Jump Single Unders
10 Good Mornings
10 Clean Deadlifts

*At the halfway mark (3:30) switch the Up Downs to Burpees.

STRENGTH
ON A 12:00 RUNNING CLOCK…
Build to a Moderate-Heavy Complex:

1 Paused Above the Knee Hang Power Clean*
+
2 Hang Power Clean

*Pause for :02 Above the Knee

BENCHMARK WORKOUT “SHAKE AND BAKE”
AMRAP x 14 MINUTES

3 Hang Power Clean (Athlete Choice- should feel HEAVY but unbroken)*
9 Burpee Over Bar
27 Double Unders or 40 singles