Warmup
STRENGTH
7 sets for load:
2 snatch pulls
1 snatch–
Increase loading across as many sets as possible.– Do not treat this complex as touch-and-go reps. Reset your grip and setup before the second snatch pull and snatch.– The snatch can be power or squat.
RX
On a 15:00 clock:
50 bar-facing burpees
50 wall-ball shots (14/20 lb) (9/10 ft)
800-m run
Max-reps hang squat cleans in the remaining time (125/185 lb)
Level 2
On a 15:00 clock:
40 bar-facing burpees
40 wall-ball shots (10/14 lb) (9/10 ft)
800-m run
Max-reps hang squat cleans in the remaining time (95/135 lb)
Level 3
AMRAP 15:
20 bar-facing burpees
200-m run
20 wall-ball shots (14/20 lb) (9/10 ft)
200-m run
20 hang squat cleans (35/45 lb)
SKILL WORK
Rest, stretch, recover.
ABOUT THE WORKOUT
INTENDED STIMULUS
Ensure at least 2:00 to complete as many hang squat cleans as possible.
Athletes should use a weight that allows them to hang on to the barbell for at least 3 reps unbroken.
Complete burpees in 5:00 or less, wall-ball shots in 3:00 or less, and the run in 5:00 or less.
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