Recommended Warm Up (10 Minutes):

2min on a Machine

3 Rounds of “Cindy”

5 Pull Ups

10 Push Ups

15 Air Squats


With a Partner, For Time:

150 Double Unders (together)

120 Single Arm Alternating Dumbbell Snatch (70/50#)

90 Strict Pull Ups

60 Strict Handstand Push Ups


20min Time Cap


*Do the double unders at the same time.  Both partners must complete 150 double unders before you can move to the dumbbell snatches.  Break up all of the other movements so that one person works while the other rests.  Scaling options are below.


Scaling Options:

150 Double Unders or 3:00 of Double Unders or 300 Single Unders

Strict pull Ups or Banded Strict Pull Ups

Strict HSPU or Kipping HSPU or Double Dumbbell Strict Press


Power Clean + Squat Clean (10 Minutes)



*Work up as heavy as you can for this complex.  Drop the bar in between reps.  The power clean should be the limiting factor!


Squat Clean (5 minutes)



*Hit 3 good squat cleans at the weight you ended on for the Power Clean + Squat Clean to finish off your lifting.  Rest as needed between reps.

Skill Work