“Warm Up:
2 min Jump Rope
10 Air Squats
10 Scorpion Stretch
10 Front Squats w/ Bar
10 90-90 Stretch
2x with Empty Barbell:
3 High Pulls from High Hang
3 High Pulls from Hang
3 Power Cleans from Hang
3 Power Cleans from midshin

Strength:
Find a heavy 3 rep Power Clean

WOD:
5 Rounds for Time:
20 Goblet Squat 53/35
20 Double Under
20 V-up

Cool Down:
Smash Quads with Barbell 2 min each side
1 min each side couch stretch”

At Home WOD

“Warm Up:
2 Rounds:
2 min Jump Rope or Jumping Jack
10 Air Squats
10 Scorpion Stretch
10 Air Squats
10 90-90 Stretch

WOD:
5 Rounds for Time:
20 Goblet Squat (DB, Gallon of water, dog, etc)
20 Double Under (40 single under, 20 stick jump, 20 Lateral Jumps)
20 V-up

Cool Down:
1 min each side Couch Stretch
1 min Upward Dog
1 min Child’s Pose”