Touch and go Power Cleans for Part B today. Jump back a little with each rep and sit back in the catch. Don’t chase the bar forward! Let’s go!

Part A

4 Rounds

10 Kipping Knee Raises

10 Box Jumps

50 Jumping Jacks

Part B

Touch and go power cleans

Warm up and then hit 4 good working sets of 5


Rest 2 to 3 minutes between sets

Build to a technical 5 rep max. A technical max is the heaviest you can go while keeping proper technique. No regripping at bottom.

Part C


Kettlebell swings 53/35

Toes To Bar

Air Squats

400 Meter Run after each round

Scaled: 35/26, Kipping knee Raises, candlesticks or reverse crunches