"Power Outage" Interval WOD | Double Unders + Power Cleans + Burpee Box Jump Overs

0:00 - Intro
0:08 - Warm Up
1:36 - Mobility
2:10 - "Power Outage"
3:25 - Home Gym
4:10 - Midline
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“Let character be your loudest statement.”
The football player wears shoulder pads and a helmet.
The chef puts on an apron.
The accountant brings a suitcase.
These are all identifiables that may come to mind when thinking of those individuals.
What are yours?
Be hard on yourself here. How would others define you?
Let character be what defines you.
WARM-UP
30 Seconds Each
With Lower Box Height:
Single Unders
Active Spidermans
Box Step-ups
Single Unders
Frog Hops
Box Step-ups
Single Unders
Slow Burpees
Box Step-ups
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
DEMO VIDEO: • CompTrain Barbell Warm Up
MOBILITY
Wrist Stretch on Box: 40 Seconds (Each Direction)
Front Rack Stretch: 1 Minute
“Power Outage”
AMRAP 5:
Buy-In: 100 Double Unders
12 Power Cleans (115/85)
4 Burpee Box Jump Overs (24″/20″)
Rest 5 Minutes
AMRAP 5:
Buy-In: 100 Double Unders
8 Power Cleans (135/95)
4 Burpee Box Jump Overs (24″/20″)
Rest 5 Minutes
AMRAP 5:
Buy-In: 100 Double Unders
4 Power Cleans (155/105)
4 Burpee Box Jump Overs (24″/20″)
Competitor: 135/95, 155/105, 185/125
HOME GYM
3 x AMRAP 5:
Buy-In: 100 Double Unders
10 Double Dumbbell Hang Power Cleans (50’s/35’s)
10 Burpees
Rest 5 Minutes Between Rounds
Midline
Not for Time:
500 Meter Row, 35 GHD Sit-ups
500 Meter Row, 25 GHD Sit-ups
500 Meter Row, 15 GHD Sit-ups

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