A. General
1 min Row or Bike
30s Quadruped Thoracic rotation / side: https://youtu.be/QWwiOHexU8I
5/5 Dead bug
(Hold every rep for 3 seconds)
B. Activation
3 sets
3 Banded Snatch Sots press + 7 Banded OH Squats
5 Scap pushes + 3 Burpees
5 Scap pulls + 3 Pause ring rows
5 RDL’s + 3 Muscle cleans
5 Hang RDL’s + 3 Hang cleans + 3 front squats
C. Specific
4-2 reps of:
(2 rounds decreasing)
OH Squat
Burpee box jump over
power clean
Burpee pull-up
hang squat clean
Burpee over bar
50ft butt kicks + 50m Run
AMRAP 21 minutes
21 OH Squats 95/65 lbs
21 Burpee box jump overs 30/24"
21 Power cleans 115/75 lbs
21 Burpee pull-ups
21 Hang squat cleans 135/95 lbs
21 Burpee over bar
200m recovery jog / 1 min recovery machine
Score: Rounds & Reps
KG: 43/30, 52/35, 60/43
Scaling Options
Beginner
14 OH Squats @ 45/35
14 Burpee step over bar
14 Power cleans @ 45/35
14 Burpee
14 Hang squat cleans @ 45/35lbs
14 Down & up (half Burpee)
Intermediate
21 OH Squats @ 75/55 lbs
21 Burpee box jump overs @ 24/20"
21 Power cleans @ 95/65 lbs
21 Burpee jumping pull ups
21 Hang squat cleans @ 115/75lbs
In teams of 2, you go I go, split work as desired
AMRAP 14 minutes
Rest 2 minutes
21 Burpee pull ups
Bar dead hang
3-4 sets 20-30 seconds
Rest 15 seconds between sets