50 Single Unders
25 L-Leg SUs
25 R-Leg SUs
25 Double Unders or 4 Attempts
Duck walk 30’
Crab walk 30’
10 Thread the Needle
Barbell warmup: With an empty bar and clean grip, perform 3 reps of: dip/shrug, dip/shrug/high pull, high hang power clean, hang power clean(mid-thigh), Power Clean from mid shin, Squat Clean from Mid Shin, Press, Push Press, Push Jerk
3-Position Clean (Floor, Below the Knee, above the knee)
+ 1 Jerk at the end of ea set.
Sets start every 4 min
%s Based off 11Mar2020 1RM
Video courtesy of Catalyst Athletics. Third time this cycle, doing the 3-Position Clean complex. The Squat Clean will come from the floor, right below the knee, and above the knee. Hang onto the bar throughout the complex, and at the end of each complex, perform 1 Jerk (split or Push). Your %s are the same from last time, but the reps go up, so our time per set goes up to 4 Min. Still utilize the hook grip and push yourself to hold on to that bar!
15 Power Snatches (95/65)
30 Box Jumps (24″/20″)
45 Double Unders
|The goal of this AMRAP is to try to keep constant movement throughout the 20 min. That means, probably not the best idea to sprint out of the gates. Keep a pace you can maintain all 20 min. You do that, I guarantee you’ll hit more rounds than you originally thought you could!|
Bar weight -> 75/55 -> as needed
DUs ->45 Penguin Hops* -> 90 Single Unders -> 90 Bunny hops
Box height -> 20/16 -> as needed
Video courtesy of WOD Prep. Demo of Penguin Hops.