Friday – September 18


8 Deadlifts

24 Double Unders

6 Strict Handstand Push Ups

24 Double Unders

4 Hang Power Cleans

24 Double Unders

2 Clean and Jerks

24 Double Unders

*Rest 2 minutes

*Add weight to the barbell every 1-2 rounds

*Choose weights. Try to get all Hang Cleans done unbroken. This should be open the heavier side.


Let’s keep this more strength based. The jump rope will challenge the conditioning enough. Try to keep a smooth but aggressive pace, knowing you get 2 minutes of rest after every round.