General Warm up:

TABATA x1.5 (6 min) – 
– Single unders (rd 2: 1-legged single unders, rd 3: DU practice)
– KB SDLHP
– 1-arm KB split stance deadlift
– Iron cross stretch (rd 2: toy soldier, rd 3: 1-legged figure-4 squat)

Hang power clean and DL warm up/review as needed

CLICK HERE FOR THE WORKOUT EXPLANATION

A. Complete the following for time @ a steady pace: (30 min CAP)

– 120/96 cal. bike (partner holds reverse plank)
– 200 DU (partner holds plank) into
5 rounds of the following with
all movements synchronized
– 12 long seated ab-mat sit-ups
– 9 deadlifts
– 6 hang power clean
into
– 200 DU (partner holds plank)
– 120/96 cal. bike (partner holds reverse plank)

*Only 1 person works on DU or bike at a time while the other
holds the plank. Switch roles on the DU and bike as needed

Barbell load: rx: 155/103; 115/73