A. GENERAL (5:00)
AMRAP 5 minutes:
5 Shuttle runs
10 Air Squats / Jump Squats
10 Scap Pull-ups / Beat Swings
10 PVC Pass-Throughs

B. MOBILITY/ACTIVATION (3:00)
PVC / Dowel
Shoulder internal rotation & External rotation

C1. SPECIFIC (10:00)
Focus on bar path & receiving position
5 Tall Muscle clean into shoulder press
5 Tall Power Clean into Push Press
5 Tall Squat Clean into Split Jerk
5 Clean & Jerks
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Ramp up

C2. SPECIFIC (7:00)
Wallball (workout weight)
5 Med ball Squats
5 Wall balls
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Pull ups
2 x 5-7 Beat Swings
2 x 5 Kipping Pull ups / Band Strict Pull ups / Ring Rows
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Warm up round
10 Wall balls
5 Pull ups / Modification

6 rounds for time
20 Wall balls @ 20/14 lbs
10 Pull ups

RX++ 7 Bar Muscle ups

Score: Time
TC: 12 min
KG: 9/6, Beg 6/4, Int 8/6

Scaling Options
Beginner
15 Wall balls 14/10 lbs
10 Ring Rows

Intermediate L1
20 Wall balls @ 16/12 lbs
5-10 Band assisted strict pull ups

Intermediate L2
15 Wall balls @ 20/14 lbs
5-7 Pull ups

3 sets
15/15 Side plank Hip touch

Goal: Core Accessory