Warm-Up
13 Rounds:
6 Step Ups
16 Wall Balls
16 Russian Swings
Strength
4 sets each:
1 Clean High Pull
2 Power Clean
3 Front Squats
Note: you should work with a weight that you could power Clean for a double with good mechanics. We are going to work on complexes for the next 4 weeks with our Olympic lifts.
Clean High Pull: from the ground, pull the bar into your upper thigh and drive your elbows up as your hips and legs extend in a dynamic fashion.
Workout
Choose variation A for a workout with weights or B for a bodyweight workout.
Variation A
16 minutes AMRAP:
16 Kettlebell Swings, 53#/35#
16 Box Jumps, 24”/20”
16 Hand Release Push-Ups
16 Sit-Ups
Variation B
16 minutes AMRAP:
16 Single Leg Squats
16 Hand Release Push-Ups
16 Single leg Squats
16 V-Ups
Workout Tip
For Variation A, and B make sure that movements feel comfortable being completed in 2 sets or less. Scale load or repetitions as needed.