Skill Work:
Every 2:00 for 5 sets:
3 power cleans + 3 front squats
WOD: Teams of 3
AMRAP 5: Front Squats @ 185/125
AMRAP 5: Triple Synchro Bar Facing Burpees
AMRAP 5: Power Cleans @ 185/125
Intermediate: Teams of 3
AMRAP 5: Front Squats @ 135/85
AMRAP 5: Synchro Bar Facing Burpees
AMRAP 5: Power Cleans @135/85
Beginner:
AMRAP 5: Front Squats @ 65/45
AMRAP 5: Synchro Bar Facing Burpees
AMRAP 5: Power Cleans @ 65/45
Home Workout: For Time
20-16-12-8-4
Dumbbell front squats (20/35 lb)
Burpees over the dumbbell
Dumbbell power cleans (20/35 lb)
– Use two dumbbells.
Cool down:
2 sets:
:30 child’s pose
:15-:30 Samson stretch/leg