ATHLETE

A.  Clean Skill Work + 15 min to work up to a heavy Clean for the day (Squat Clean or Power Clean)

B. Mexican Jumping Beans”
10 Squat Cleans*, 100 Double-Unders
8 Squat Cleans, 80 Double-Unders
6 Squat Cleans, 60 Double-Unders
4 Squat Cleans, 40 Double-Unders
2 Squat Cleans, 20 Double-Unders
*(135/95)(115/85)(95/65)

COMPETITOR

A.  Conditioning
“Mexican Jumping Beans”
5 RFT:
10-8-6-4-2 Squat Cleans, 155/105
100-80-60-40-20 Double unders

B.  Squat
Front Squat 3×3 across
Back Squat 3×3 across

GYMNASTICS

Goat Day!

EMOM10

Min 1: Goat 1 (Any Pull-up or muscle-up goat/progression)
Min 2: Goat 2 (Any Pushup, ring pushup, HSPU goat/progression)

Rest 5:00

EMOM10
Min 1: 0:40 seconds of Goat 3 (Air squat, Pistol, T2B, Dips, etc…something you didn’t do in first EMOM)
Min 2: 0:40 seconds Max Double Unders/Attempts

Cashout:
2-3 Rounds:
0:45 Plank
20 Spiderman Abs
20 Situps