Practice your Barbell Skills
Power Snatch / Power Cleans
Spend 3 minutes on each set.
If you're going light and want extra work:
Add 5/5 DB Overhead Squat
or 10 Goblet Squat.
A.
Within 18 minutes:
Power Snatch
– 6 sets of 3 reps
Rest as needed
Start Power Clean from MatChallenge: Imagine a light switch at your hip crease and try to "turn the switch on" to ensure proper hip extension. Also, do not slam the switch!
B. 12 minute AMRAP of Alternating One-Arm Dumbbell Clean and Jerks, Push-Ups, and Farmers Walks
As Many Rounds and Reps as possible in 12 minutes:
– 8 Alternating One-Arm Dumbbell Clean and Jerks
– 8 Push-Ups
– Farmers Walk 60 meters