2 Minutes on a Machine
3 Rounds of “Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats
1 powerclean + 1 squat clean
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.
ENTER HEAVY LIFT THEN IN DROP BOX ENTER THE 3×1
With a Partner, For Time:
150 Double Unders (together)
120 Single Arm Alternating Dumbbell
60 Strict Pull Ups
60 Strict Handstand push Ups
20 Minute Time Cap
*Do the double unders at the same time. Both partners must complete 150 double unders before you can move to the dumnbbell snatches. Break up all of the other movements so that one person works while the other rests. Scaling options are below.
150 Double Unders – 3:00 of Double Unders – 300 Single Unders
Strict pull Ups – Banded Strict Pull Ups
Strict HSPU – Kipping HSPU – Double Dumbbell Strict Press