A) 2 Rounds:
20 Wall Balls, 20#/14#
10 Broad Jumps
B) For Quality not for time, 15-12-9 reps of:
Dumbbell Power Cleans, 35#/25#
Dumbbell Front Squats, 35#/25#
Toes to Bar
2 Power Clean From Floor
Objective: start between 60-65% of 1RM, if you do not have an established 1RM, you should work with a weight which you can power clean with good mechanics. After each round add load to the bar.
If your 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 your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the front rack position with the hip crease of above parallel.
Every 2 Minutes x 6 Rounds:
6 Power Snatch
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.
Double Unders: you should complete all 30 double unders in 60 seconds or less, scale repetitions as needed.
Power Snatches: you should be able to complete all 6 repetitions unbroken.