At Firewall Workout:
Build for 15 minutes:
4 Deadlifts + 2 Hang Power Cleans
3 Rounds for Time:
20 Hang Power Cleans (115,80)
At Home Workout:
EMOM x 12:
Odd Minutes – :40 Vertical Jumps
Even Minutes – :40 RDLs (NOT single legged)
*Additional Notes: For the RDLs, set feet shoulder width apart. Hold DB in both hands, hinge towards the ground with a slight knee bend as you would a good morning.
4 Rounds For Time:
30 Alternating Hang Power Cleans
60 Ab Bicycles
120 Single Unders
STIM: Ab Bicycles are 30/side. Be sure to extend the opposite leg all the way out and members should try their best to make contact with their elbow to their knee. If members don’t have a jump rope, they can do lateral jumps over their dumbbell 60 times.