AMRAP in 20 Minutes 50 Wall Balls 20/14 50 Double-Unders 40 Box Jumps 40 Toes to Bar 30 Chest to Bar Pull-ups 30 Burpees 20 Power Cleans 145/100 20 Shoulder to Overhead 145/100 10 Snatches 145/100 10 Muscle-ups
Can anyone finish 1 Round in 20 Minutes?
Suggested Scaling 2x Single Unders or 1x Lateral Jumps over the Barbell Step-ups Toes to Rings, Knees to Elbows or Knee-Ups Kipping Pull-ups, Strict Pull-ups, Pull-ups on Barbell or Ring Rows Dumbbell Power Cleans Dumbbell Strict Press Dumbbell Snatch 10 Ring or Stand Dips + 10 Strict Pull-ups
PART II: STRETCH
PART IA - Every 90" for Six Minutes (4 Sets): 2 Jerk Balances *Focus on beginning in/and maintaining balance throughout the entire movement.
PART IB - Every 90" for Six Minutes (4 Sets) **Focus on posture and mechanics of the upper body.
PART II - Every 90" for Six Minutes (4 Sets) 1 Push Press + 1 Push Jerk + 1 Split Jerk ***The intent of this complex is to develop a consistently strong and balanced dip and drive.
PART III - Every 90" for Six Minutes (4 Sets): 1 Pause Power Jerk + 1 Split Jerk ****The intent of this complex is to develop an aggressive and complete drive while simultaneously working on resetting your feet.
PART IV - Every 90" for Nine Minutes (6 Sets) 1 Split Jerk (From Front Rack or Behind the Neck) w/ 1" Pause in Receiving Position