Specific Warm-Up:
On a 5:00 clock
1 squat clean
1 shoulder-to-overhead
– Build to workout weight.
WOD:
AMRAP 5: 1 squat clean (105/165 lb) + 1 shoulder-to-overhead
Rest 2 Minutes
AMRAP 5: Wallball @ 20/14
Intermediate:
AMRAP 5: 1 squat clean (75/115 lb) + 1 shoulder-to-overhead
Rest 2 Minutes
AMRAP 5: Wallball @ 20/14
Beginner:
AMRAP 5: 1 squat clean (35/45 lb) + 1 shoulder-to-overhead
Rest 2 Minutes
AMRAP 5: Wallball @ 10/6
Post-Workout Skill Work:
On a 10:00 clock:
Build to a heavy clean and jerk
Home Workout:
AMRAP 5: 1 dumbbell squat clean (35/50 lb) + 1 dumbbell shoulder-to-overhead
– Must be two separate movements, not a thruster.
– Use two dumbbells.