WARM-UP
AMRAP 5 MINUTES (WITH AN EMPTY BAR OR PVC PIPE)
5 PVC PIPE PASS THROUGHS
5 BEHIND THE NECK SNATCH GRIP SHOULDER PRESS
5 OVER HEAD SQUATS
10 ALT. ELBOW PUNCHES
5 FRONT SQUATS
BASELINE STRENGTH
- ON A 25 MINUTE RUNNING CLOCK…
ESTABLISH A HEAVY 1-REP GROUND TO OVERHEAD
(SCORE IS WEIGHT)
-REST AS NEEDED B/T EFFORTS*
- AMRAP X 5 MINUTES
25 DOUBLE UNDERS
5 GROUND TO OVERHEAD(135/95)(95/65)
*REST AT LEAST 2:00 B/T EFFORTS
** FOR BOTH GROUND TO OVERHEAD, OPTION FOR POWER OR FULL / SNATCH OR CLEAN & JERK