Estimated Total Session Time:
1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
30-sec single unders
10 Heel to toes rocks
5 Single DB Hang Cleans (each side – lightweight)
5 Single DB Shoulder to Overhead (each side – lightweight)
3 Elbow to Floor stretch (each side)

**2. Workout Prep**
2 rounds
4 Alt. Dumbbell Hang Clean And Jerks (lightweight)
10 Double Unders

Workout: Rubbin is Racin’

* Target time: 9-11 minutes
* Time cap: 15 minutes

For Time:
12 Alternating Dumbbell Hang Clean And Jerks (50/35)
10-20-30-40-50-40-30-20-10
Double Unders

* Scaling option 1 (Masters 45+)
For Time:
12 Alternating Dumbbell Hang Clean And Jerks (35/25)
5-15-25-35-45-35-25-15-5
Double Unders

* Scaling Option 2 (Beginner Option)
For Time:
12 Dumbbell Hang Clean (Light)
10-20-30-40-50-40-30-20-10
Single Unders
0r
5-10-15-20-25-20-15-10-5
Plate Hops

* Limited Equipment Option
For Time:
12 Burpees
10-20-30-40-50-40-30-20-10
Mountain Climbers

* Large Class Option
Teams of 2
12 Synchro Alternating Dumbbell Hang Clean And Jerks (50/35)
10-20-30-40-50-40-30-20-10
Double Unders (same time)

Accessory:

10 min
Rope Climb Practice
Or
1 rope climb every min for 10 minutes (focus on as few pulls as possible)

1 min calf smash (each side)
1 min calf stretch on wall (each side)
1 min child’s pose