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#
EMOM x 10:
1 Power Clean From Floor
1 Front Squat
Objective: start with between 65-70% 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 every 2 perfect rounds, 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.
4 Minute AMRAP:
4 Hang Power Snatches, 115#/75#
4 Burpees Over Bar
– Rest 90 seconds and repeat the AMRAP for 3 rounds
Double Unders: you should complete all 40 double-unders in 60 seconds or less, scale repetitions as needed.
Hang Power Snatches: you should be able to complete all 4 repetitions unbroken.
Note: when your time is completed, start back off where you left off.