Warm-Up:
EMOM 12, alternating:
a) 0:45 Jump Rope
b) 16 Russian Kettlebell Swings, light-to-moderate
c) 8 Squat + Broad Jump
Strength:
Clean Grip Deadlift
5-5-5-5-5 add 5-10lbs to each set from last week
WOD:
10 Rounds For Time:
4 Dumbbell Power Cleans, 50#/35#
6 Dumbbell Front Rack Walking Lunges, 50#/35#
8 Box Jumps, 30″/24″
TIMECAP: 10:00
Extra Work:
Double Hand Overhand Deadlift Hold
4 x Max Effort
50-60% of 1RM Deadlift OR 40-50% of 1RM Deadlift with Axle bar