On a 7:00 Clock:
• Athletes may move through performing synchro reps with a partner or on their own
7 PVC Pass Throughs
7 DB Single-Arm Push Press / Arm
7 Wall Squats
7 Kip Swings or Scap Pull-ups
17 Single Unders

Progression // Focus

1) Power Clean // Heels down, lumbar arch, shoulders slightly in front of the bar

2) Squat Clean // Keep elbows off the knees in the landing position

Mini-Round

2 Sets:
1-5 Bar Muscle-ups (or variations)
2 Single-Arm DB Push Press
15 Double or Single Unders

AMRAP 4:
Bar Muscle-ups

Intermediate:
Pull-ups

Beginner:
Ring Rows

AMRAP 8:
30 Double Unders
8 Single-Arm DB Push Presses (Left) (50/35#)
8 Single-Arm DB Push Presses (Right)
8 Lateral DB Burpees

Intermediate: 6 reps of Press and Burpees

Beginner:
20 Single Unders
5 Single-Arm DB Push Presses (Left) (35/20#)
5 Single-Arm DB Push Presses (Right)
5 Burpees