imageHealth:
A. Three sets, not for time, of:
Negative Pull-Ups x 3-5
Box Jumps x 10-15 reps
Double-Unders x 30-40 reps or practice

*notes: use this time to work on these skills. Do not rush through this as it is meant for you to learn some important skills

B. In teams of two, alternate sets to complete four each of:
Dumbell Complex x 4 reps
400 Meter Run
Dumbell Complex =
3 Hang Power Cleans
2 Alternating Reverse Lunges
1 Shoulder to Overhead

Classic:
A. Three sets, not for time, of:
Kipping Pull-Ups x 10-15 reps
Box Jumps x 10-15 reps
Double-Unders x 30-40 reps

*notes: If you cannot complete a kipping pull up please use this time to work on progressions. If that is developing the strict PLU or learning the kip, please use the advise of your coach.
B. In teams of two, alternate sets to complete four each of:
Barbell Complex x 4 reps
400 Meter Run
Barbell Complex =
3 Hang Power Cleans
2 Alternating Reverse Lunge Steps
1 Shoulder to Overhead
(Suggested weights are 135/95 lbs)