Simple SHIFT Warm Up

3 Rounds
20 Taps
10 Skip Overs
10 Toe Touches
3 No Push Up Inchworm
5 Push Up / Knee Push Up
2 Lunge with Twist Right
2 Lunge with Twist Left
10 Air Squats

Increase speed each round!

12 Min AMRAP
(As Many Rounds and Reps as Possible in 12 Min)

6 Plate Hops or Dumbbell Jump Overs
6 Hang Power Cleans or KB High Pulls

Idea weight for Men:
Power Cleans: 25-35# DBs
High Pull: 35-55# KB

Idea weight for Women:
Power Cleans: 8-15# DBs
High Pull: 12-25# KB

Score: Total completed rounds + any additional reps
Goal: 9 Rounds +

NOTES:

So we gave you guys a few options for this one.  Choose what works best for your equipment and what you want to throw in!

For the Plate Hops this is basically a jump onto something that is only 2-4" high or so.  So like a super low box jump.  We would love to have you guys try to jump off of both feet and land on top on both feet.  This can be a bumperplate, a small riser, or if it's stable a book or 2 is cool!

If you don't have something to jump on you can jump over your dumbbells or even a chalk line on the ground.  Even turn it into more of a little skip step if necessary.

As always if no jumping or skipping is in the cards you may step up and down or over.

For the hang power clean option you will hold a dumbbell in each hand at the waist.  (So pick them up and stand up).  All you need to think from here is dip - stand hard and fast - shrug - pull under.  So basically you do a shallow dip - keeping heels down - don't allow knees to cave - arms straight - and chest lifted.  Stand hard and fast to make dbs weightless - shrug the shoulders.  Then shoot the elbows around and through fast to get weight up to the shoulders!  Lower back to hips for next rep.

If you prefer to do the high pull you will hold your KB in both hands at the hips.  Stand tall, belly tight, shoulders back.  Shrug the shoulders and pull the elbows high and outside so that the KB travels up the body.  Lower back to the waist for next rep.