AMRAP 3:
75 Singles Unders (Rx+ 50 Double Unders)
21 Bar-Facing Burpees
Max Power Cleans 95/55 (Rx+ 115/85)
Rest 3 Minutes
AMRAP 3:
75 Singles Unders (Rx+ 50 Double Unders)
18 Bar-Facing Burpees
Max Power Cleans 105/65 (Rx+ 135/95)
Rest 3 Minutes
AMRAP 3:
75 Singles Unders (Rx+ 50 Double Unders)
15 Bar-Facing Burpees
Max Power Cleans 115/75 (Rx+ 155/105)
Rest 3 Minutes
AMRAP 3:
75 Singles Unders (Rx+ 50 Double Unders)
12 Bar-Facing Burpees
Max Power Cleans 135/85 (Rx+ 185/135)
Rest 3 Minutes
AMRAP 3:
75 Singles Unders (Rx+ 50 Double Unders)
9 Bar-Facing Burpees
Max Power Cleans 155/95 (Rx+ 205/145)
## DESCRIPTION
* We’ll build in weight with each round during these short intervals
* With rest built in, look to move with a purpose during the work portion
* Your score for each AMRAP is the total power cleans completed
* Your final score is the total cleans over the 5 rounds
* You should have at least 1 minute at the bar for each round
* Adjust jump rope and burpees as needed to accomplish that
## POWER CLEANS
* Choose weights based of the following recommendations:
* **First 2 Rounds:** Touch-and-Go Reps
* **Last 3 Rounds:** Steady Singles
## DOUBLE UNDERS
* Choose a rep number or variation that takes under 1 minute to complete
## Midline
Not for Time:
50 GHD Sit-ups
50 AbMat Sit-ups
50 V-ups
## HOME GYM
5 Rounds x AMRAP 3:
50 Double Unders
21 Lateral Dumbbell Burpees
Max Double Dumbbell Power Cleans
Rest 3 Minutes Between Rounds
# GENERAL WARM-UP #
## 30 Seconds Each
Jumping Jacks
Active Spidermans [Video](https://youtu.be/tGxCop_0yRQ)
Single Unders
Slow Air Squats
Double Taps [Video](https://youtu.be/rvb3aw-019Q)
Inchworm to Push-ups [Video](https://youtu.be/Et0WRT6Q3sA)
Lateral Hops Over Dumbbell
Mountain Climbers [Video](https://youtu.be/834tNnoe53A)
Double Unders
Slow Burpees
## Dumbbell Warmup ##
10 DB Deadlifts
10 DB Front Squats
10 DB Swings
10 DB High Pulls
10 DB Hang Power Cleans
10 DB Presses
# MOBILITY #
## Front Rack Stretch: 45 Seconds
[Video](https://www.youtube.com/watch?v=dg4ckXN2gqE)
## Forearms Stretch: 45 Seconds
[Video](https://www.youtube.com/watch?v=kjoVDajRxZ0)
## Pec Stretch on Wall: 30 Seconds Each Side
[Video](https://www.youtube.com/watch?v=_Fo1Jva3tGc)
# PRACTICE ROUND
## 1 Round
10 Double Unders
3 Dumbbell Burpees
5 Dumbbell Power Cleans