A.
Every 2 minutes, for 16 minutes (8 sets):
1 Clean Lift-Off + 1 Power Clean
For the clean lift-offs, lift the barbell to your mid-patella and pause for 2 seconds, then return the barbell to the ground. Build over the course of the 8 sets to something heavy for today.
B.
RX
AMRAP 12’
5 Ring Muscle Ups
40 Double-Unders
20 Dumbbell Snatch (22.5/15 Kg)
Scaled
AMRAP 12’
5 Bar Muscle ups / Chest to bar pull ups
40 Double-Unders
20 Dumbbell Snatch (17,5/12,5 Kg)
Basic
AMRAP 12’
5 Pull ups / Banded pull ups / Ring Row
40 Single-Unders
20 Dumbbell Snatch (10/5 Kg)
