A) 3 Rounds of:
20 Calorie Row
10 Overhead Squats, with a PVC pipe
5 Strict Pull-Ups
B) 3 Rounds:
12 Ball Slams
6 Hang Cleans, with an empty bar
3 Thrusters, with an empty bar
Every Minute on the Minute x18 Minutes Perform 1 Squat Clean
Objective: build to a heavy single squat clean. Go up every 3 minutes. Start with an Empty bar.
If athletes’ technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground, lift the bar and receive the bar in the front rack position in the bottom of the front squat.
Every Minute on the Minute for 16 Minutes Alternate Stations
4 Touch and Go Power Snatches
4 Overhead Squats
8 Burpees over the bar
AX – For masters athletes or novice athletes that want to move and have fun.
RX – Most athletes that have training experience and want a little push!
RX+ – Competitive athletes that want a little more dose of the good stuff.
Power Snatch: athletes should be able to complete all 4 repetitions unbroken. Scale load if needed.
Overhead Squat: athletes should be able to complete all 4 repetitions unbroken. Scale load if needed. If needed set up another barbell.
Burpees Over the Bar: athletes should lay parallel to the loaded barbell and perform their burpees jumping with both feet off the ground, and landing with both feet together on the ground.
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