Warmup

Jump Rope 3 Minutes
Hip Mobility Series
10 Downdog Push-ups

Alternate with a partner:

A.
3 sets
5 Hurdle Hops

Lift

Levels 3/4
10 Min E2MOM
4 Hang Power Cleans (75%)

Level 2
Hang Power Clean Practice

Levels 0/1
5 x 20
Heavy Kettlebell Swings

Then,

Level 2-4
4 x 6
Romanian Deadlifts

****Use about 50% of regular DL 1RM (eg. if you have a 315 max DL, do your work sets today at about 155#)

Level 0/1
5 x 3
KB Deadlifts

Conditioning

Note: We are changing part A this week to do a workout in memory of the two year old daughter of the owners of CrossFit Lokahi in Woodstock. She died in a car accident earlier this week and her parents have created this workout in her honor.  More information can be found in the Facebook group here: 

https://www.facebook.com/groups/1569187183386425/permalink/1569384213366722/

A.
“Charlie”

7 Rounds AFAP
19 Double Unders
16 Burpees

Level 0-2 
Sub 50 Single Unders if necessary 

B.
3 Rounds

60 sec Double KB Rack Walk
60 sec rest