May 12, 2025 – Performance

General Warm-Up
Two-three rounds of:
10 Banded Sumo Good Mornings
12 Banded Face Pulls
12 Medicine Ball Reverse Lunge and Twist
10 Medicine Ball Kang Squat

Then…
Two Times Through….

Once with PVC, Second round with bar or a light load

5 Romanian Deadlift
5 Clean High Pulls
5 Muscle cleans
5 Hang Power Cleans
5 Low Hang Power Cleans

A.
Eight Sets (Every 90 seconds):
Power Cleans x 4 reps

Start at 60% and build over the course of eight sets; keep these touch and go
B.
Full Effort
Five sets for times:
50 Double Unders
5 Power Cleans @ 205/135 lbs
Rest 60 seconds after each set

Full Victory
Five sets for times:
45 Seconds of Double Unders
5 Power Cleans @ 155/105 lbs
Rest 60 seconds after each set

Goal < 90 seconds per set