A) 3min AMRAP:
B) 4 Rounds:
4 Dumbbell Hang Power Clean, 25lb/15lb
4 Dumbbell Front Squats
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. Compare jumps and weight from 10/13).
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.
3 Rounds of:
1 Ring Muscle-Up
10 Wall Balls, 20#/14#
– 1 Minute Rest. Start where you left off.
Muscle Up: if athletes cannot perform a muscle-up, scale to 2 Strict Pull-Ups and 2 Push-Ups.
Wall Ball: athletes should complete all 10 repetitions of muscle ups unbroken.