AMRAP 2 Minutes
10 Chest to Bar Rx+ (BMU)
Max Double Unders
-Rest 2 Minutes-
AMRAP 2 Minutes
10 Power Snatches (95/65) Rx+(115/80)
Max Burpee Over Bar
-Rest 2 Minutes-
AMRAP 2 Minutes
10 Chest to Bar Rx+ (BMU)
Max Double Unders
-Rest 2 Minutes-
AMRAP 2 Minutes
10 Power Clean and Jerks (95/65) Rx+(115/80)
Max Burpee Over Bar
Sets 1 & 3: 70+ reps
Sets 2 & 4: 30 reps
Minimum number of reps before scaling:
Sets 1 & 3: 18+ Reps
Sets 2 & 4: 10 reps
STIMULUS and GOALS
Stimulus is moderate to moderate high intensity. Athletes will have four 2 min AMRAPs that contain a "buy-in" movement followed by a max rep movement. Athletes should focus on consistent pacing on the buy-in movement and then a moderate high intensity on the max rep movement (an intensity that can be maintained for the remainder of that AMRAP).
Athletes will be plenty warm on the barbell from strength so get the class right into it with a few reps of each movement. Goal should always be to keep Muscle Ups, Power Snatch and Clean & Jerks reps under 60 seconds.
Work up to a comfortable heavy set.