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Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight)

Every 3:00 on the 3:00 for 15 Minutes Complete the Following Complex Unbroken…

3 Cleans (Power or Squat) + 3 Front Squats

Score all five sets.

You’ll complete 3 cleans straight into 3 front squats every 3 minutes for 5 rounds. The cleans can be power or squat, but the goal is to cycle smooth, controlled reps and then show strong positioning in the front squats. The weight should feel moderate to moderately heavy —about 70–80% of your 1RM squat clean. That means it’s challenging but still lets you move well without failing reps. Each set should take around 30 – 45 Seconds, leaving time to recover before the next round. Focus on clean mechanics, bracing through the front rack, and standing tall under load.

Daily Conditioning W.O.D. – 12 Minutes (AMRAP – Reps)

As Many Reps of Double Unders as Possible in 12 Minutes of…

Max Double Unders (Unbroken)

200 Meter Run

Score is total number of double unders accumulated. Every time you break, run 200 meters.

If you have some double unders but they’re not big sets yet, I’d like you to still try double unders but you will have three chances each round before having to hit the cardio piece. I’m talk to athletes that have NEVER strung more than 10 – 20 together at a time.

If unable to run, complete 250/200 Meter Row or Ski, 500/400 Meter C2 Bike or 15/12 Calorie Echo Bike.

If unable to do double unders, do single Unders or any scaling variations for as long as possible without stopping. When you stop, you run.