A1) 8 AMRAP:
2-4-6-8-10-12-14-16-….
Power Cleans (60/40 kg)
Front Squats
Burpee Lateral Jumps
Score: Total Reps
4′ Rest
A2) 8 AMRAP:
4-8-12-16-20-….
Alt. DB Snatch (22.5/ 15 kg)
Box Jump Overs (60/50 cm)
Wall Ball Shots (9/6 kg)
Score: Total reps
Accessory
Strict Pull-ups
Freedom:
3 rounds of:
30 Scap Pulls [Hanging Shrugs] into 20-second Dead Hang
Followed by 7 Strict or Box Assist pull-ups
–rest 90 seconds between sets–
Independence:
3 rounds of:
20 Scap Pulls [Hanging Shrugs] into 10-second Dead Hang
Followed by 4-6 Strict or Box Assist Pull Ups
–rest 90 seconds between sets–
Liberty:
3 rounds of:
20 Scap Pulls [Hanging Shrugs] into 5-second Dead Hang
Followed by 3 Box Assist pull-ups
–rest 90 seconds between sets–