Power Production – Every 2 minutes for 16 minutes
- 2 x clean and Jerk (increasing weight – try to top end weight for 2 to 3 rounds. )
- 3 x Box Jumps, Broad Jumps, Max Vertical, or Balstic Ball Throws/Slams
If you are uncomfortable using a barbell, use a kettlebell or dumbbell and perform 2 x single-arm clean and jerks with each arm. Choose a challenging weight. It should be heavy enough that it requires you to generate extension through the ankles, knees, and hips (i.e. jump) to receive.
Use the extra time for recovery between rounds – The attempts should be explosive, so you want to maximize muscle recovery (ATP).
5-minute Change Over
18 Minute AMRAP
- 10 Hang Power Snatches (95/65)
- 10 Wall Balls (20/14)
- 10 Knees-to-Elbows
Substitute knees-to-waist or v-ups for knees-to-elbows.