JUST JUMP
WARM UP
200 METER RUN/ ROW
2 ROUNDS
20 GOOD MORNINGS 45/35 BAR
10 THRUSTERS 45/35 BAR

30 SEC EACH LEG COUCH STRETCH
30 SEC EACH ARM BANDED SHOULDER STRETCH
Weightlifting
CLEAN COMPLEX 6/28/16
5 MINUTES TO WARM UP TO 85% OF 1 REP MAX
THEN 7 MIN EMOM OF 3 DEAD LIFTS AND 1 SQUAT CLEAN
Metcon
JUST JUMP (Time)
FOR TIME
45 DOUBLE UNDERS
1 THRUSTER
40 DOUBLE UNDERS
2 THRUSTERS
35 DOUBLE UNDERS
3 THRUSTERS
30 DOUBLE UNDERS
4 THRUSTERS
25 DOUBLE UNDERS
5 THRUSTERS
20 DOUBLE UNDERS
6 THRUSTERS
15 DOUBLE UNDERS
7 THRUSTERS
10 DOUBLE UNDERS
8 THRUSTERS
5 DOUBLE UNDERS
9 THRUSTERS

RX THRUSTER WEIGHT 75/55
SCALING FOR DBL UNDERS: SINGLES... TIMES 2 (example 20 doubles would be 40 singles)
SCALED THRUSTERS WEIGHTS 65/45 - 45/35
THERE IS A 20 MIN CAP ON THIS WOD SO MOVE FAST