Conditioning
“Kitchen Sink”
AMRAP 20 minutes:
50 Wall Balls (20/14 to 10’/9′ targets)
50 Double-Unders (scale: 3x Singles)
40 Box Jumps (24/20)
40 Toes to Bar (scale: Knees to Chest)
30 Bar-Facing Burpees
30 Pull-ups (scale: Ring Rows)
20 Power Cleans
20 Jerks
10 Power Snatch
10 Bar Muscle-Ups (scale: NO Bar Muscle-Ups)
Same weight for Power Cleans, Jerks, and Power Snatches.
Rx = 115/80
Scale 1: 95/65
Scale 2: 75/55
Scale 3: 45/35
If you get all the way through, go back to the beginning. Score is TOTAL REPS. There are 300 reps in one full round as Rx (290 reps if omitting the Bar Muscle-Ups)
Cash-Out / Cool Down
~10 MINUTES
A) Slow jog 200m
B) Lat Smash on foam roller or lax ball, 2 min/side
C) Banded Samson Stretch, 1 min/leg