Squat clean 5×3
Pull ups 5x max strict
Squat snatch 6×4 (65% 1RM)
or snatch balance and snatch high pulls
Handstand holds and free standing handstand practice
7 push ups
7 power cleans
7 ring push ups
5 heavy power cleans
Burpee tuck jump – each time your feet jump out wide on the power clean
1min basket hold – that’s because I don’t like AMRAPs as it gets people lazy so I have set up minimum rounds people will have to complete. The penalty was for each uncompleted round.
Great effort all and I will see you next Monday and Thursday in two weeks!