Level 1

12 minute Running Clock:

1 minute of Jump Rope

1 minute of Power Cleans

2 minutes of Jump Rope

2 minutes of Power Cleans

3 minutes of Jump Rope

3 minutes of Power Cleans

Level 2

12 minute Running Clock:

1 minute of Jump Rope

1 minute of Power Cleans, 75/55#

2 minutes of Jump Rope

2 minutes of Power Cleans, 75/55#

3 minutes of Jump Rope

3 minutes of Power Cleans, 75/55#

Level 3

12 minute Running Clock:

1 minute of Double Unders

1 minute of Power Cleans, 95/65#

2 minutes of Double Unders

2 minutes of Power Cleans, 95/65#

3 minutes of Double Unders

3 minutes of Power Cleans, 95/65#

Level 4 Rx

12 minute Running Clock:

1 minute of Double Unders

1 minute of Power Cleans, 135/95#

2 minutes of Double Unders

2 minutes of Power Cleans, 135/95#

3 minutes of Double Unders

3 minutes of Power Cleans, 135/95#

Motivation

A little over two years ago we moved into a new neighborhood a few miles from our old home in Mission Viejo.  Our new neighborhood really is very special.  They do two big block parties each year.  One is on the 4th of July and the other during December for the Holidays.  Saturday was the first time we attended the Holiday one.  They do a progressive party where they start at one home with soup and then rotate to the next for salads, then another for dinner, and the last for dessert.  We were’t planning on staying to late but there were over 15 couples from our street and the adjacent.  It was a wonderful evening of socializing.  It really is very comforting to know your neighbors.  Knowing that we are all looking out for one another provides a greater sense of security and belonging.  I would encourage everyone to see what you can do with those immediately around you.  Live in the moment.  Lift where you stand.  Make the holidays a time to give freely of your time.

Strength

10 Front Squats EMOM for 5 Minutes

Strategy

Can you keep a consistent pace?  There are two scores for this workout.  One for jump rope the other for Power Cleans.  Don’t waste all your energy in the first two minutes.  To get a good score you will need to find a good pace that will allow you to finish strong the last three minutes of each movement.  The jump rope should be done nearly non-stop.  The power cleans you should employ a 3-8 reps every 30 seconds method.   

Get More Awesome: 2 minutes of flutter kicks