20 Band Pull Aparts
10 Box step-ups holding 45/25lbs plate
5 Kipping ring dips
Slow on the way down, explosive on the way up.
“Rest Pause” Neutral Grip Dumbbell Strict Press
Beat your score from all three rounds last week
Each dumbbell should be somewhere near 25% of your 1RM (200lb barbell strict press, use 50# dumbbells) Do a max effort set, put the dumbbells down and take 15 deep breaths, do another max set, put the dumbbells down again and take 15 deep breaths, do one more max effort set. Three sets total of as many reps as you can do with 15 deep breaths as rest. If you do 10 or less reps on your first it’s probably too heavy, 20+ too light.
*Courtesy of Misfit Athletics
Pause Power Position Squat Clean and Jerk
Pause Low Hang Squat Clean and Jerk
Drop weight from the prior cleans, then slowly add. If technique is sloppy, stop and use your last set that you had good tehcnique on as your max.
AMRAP 24 minutes
30 Double Unders
20 Calorie Row
10 Pull Ups
5 Squat Clean Thrusters (135/95)