A. GENERAL (6:00)
Amrap 6
5 Plate ground to overhead
5 In and out squats onto plate
5 Hollow body Plate pull overs

@ 10-25lbs

B. MOBILITY/ACTIVATION (2:00)
PNF Hamstring Stretch with Band
5 reps of 5 sec pressing down, stretching back 5 sec

C.SPECIFIC (15:00)
Wall Balls
- 5-10 Medicine Ball Squats
- 2 x 5 Wall Balls
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Dumbbell Snatch
5/5 Dumbell Deadlifts (between the legs)
5/5 Dumbbell Muscle snatch
6 Alternating Dumbbell Snatch

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Clean & Jerk
- 5 Muscle Cleans
- 5 Shoulder Press
- 5 Tall Power Cleans
- 5 Tall Push Jerks
- 5 Power Clean & Jerks, Pause in receiving position of the Clean
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Ramp up to workout weight

Part 1. AMRAP 12
4-6-8-10-12-ect...
Wall Balls @ 20/14 lbs
Alternating Dumbbell Snatch @ 50/35 lbs

Rest 8:00

Part 2. EMOM 8
4 Clean and Jerks @ 185/125 lbs

Score: Total reps on Part 1
Time Cap: 28:00
Kilograms: 9/6, Beg: 5/4, Int: 7/5

Scaling options
Beginner
Part 1:
Wall Balls @ 10/8 lbs
Alternating Dumbbell Snatch @ 25/15 lbs
Part 2:
4 Clean and Jerks @ 64/45 lbs

Intermediate
Part 1
Wall Balls @ 16/12 lbs
Alternating Dumbbell Snatch @ 35/20 lbs
Part 2:
4 Clean and Jerks @ 155/105 lbs

3 sets
15 Banded Good Mornings
15/15 Standing Band hip extension

Goal: Post Chain Accessory