AMRAP 9: Dubs + Cleans

DB Bench Press

Athletes will have 12 minutes to complete 3 sets of 10 reps at a moderate weight.

*The focus should be tempo and control. Do not max out!!


9 minute AMRAP:

36 Double unders
3 Squat cleans**

M - 135/155/185/205/225/245/265/285/305
W - 85/105/135/145/155/165/175/185/205

**Athletes will complete 36 double unders, than proceed to the first weight of cleans. They must change their own weight if they choose to increase each round. However, athletes may stay at one weight and accumulate rounds + reps if they prefer.

3RFE: TTB + Burpee Box Jump Overs and DB Snatches

2018 Open Prep Skill: Box jump over/Burpee box jump over technique

Athletes will work for 12 to 15 minutes on box jump over technique and
efficiency. This time should be used to hone in on the skill of box jump
over variations.

*Use this time to get ready for the workout!!


3 Rounds For Effort:

8 Toes to bar
8 Burpee box jump overs (24/20)
8 DB snatches @ heavy
8 Burpee box jump overs (24/20)
8 Toes to bar

- Rest 2 to 3 minutes between rounds -

**18 minute time cap!!

5RFT: KBS + HR Push-ups + Pull-ups


Athletes will have 12 minutes to build to a daily 2RM snatch.

*THESE ARE NOT TOUCH AND GO REPS! Athletes should drop the barbell between reps to practice perfect set-up each time.


5 Rounds for Time:

12 American KB swings (24/16kg)
10 Pause HR push ups
8 Banded strict pull ups**

**Athletes who can complete 9 UB banded strict pull ups, should perform
banded strict chest to bar pull ups.

**13 minute time cap!!

Every 2 minutes, for 12 minutes: Push Jerks + Box Jumps

Back Squat

Athletes will have 12 minutes to complete the following:

3 sets of 6 reps @ 80%

*Belts and shoes are allowed. Take time between sets!


Every 2 minutes for 12 minutes

3 Push jerks @ heavy**
9 Box jumps

**Athletes should choose a weight that they can complete 3 UB reps, however
they will need to focus on a strong drive and sound technique!