Monday, Aug 15

“Andrew Jackson"

AMRAP 20 mins: Burpee Box Overs, Ring Muscle-ups, and Power Cleans 

Complete as many rounds as possible in 20 mins of:

12 Burpee Box Overs, 24/20 in

8/6 Ring Muscle-ups

6 Power Cleans, 185/125 lbs

Athlete Instructions

Goal: 5+ rounds

Notes:

We are looking to hit a challenging workout today with the emphasis on skill and power output. Hit the burpee box jump overs as smooth as possible to keep the heart rate low going into the ring muscle-ups. We are looking for the ring muscle-ups to be done in 1-3 sets. The power cleans today are meant to be done as quick singles with the focus on a quality set-up position and quick feet landing just outside hips and in between shoulders.

Level 2:

Complete as many rounds as possible in 20 mins of:

12 Burpee Box Jump Overs, 24/20 in

15 Chest-to-bar Pull-ups

6 Power Cleans, 70% 1RM

Level 1:

Complete as many rounds as possible in 20 mins of:

12 Burpee Box Step-ups

12 Ring Rows

12 Push-ups

12 Dumbbell Hang Power Cleans, 35/25 lbs