 AMRAP 8:
1 Minute DU 1 Minute Burpees Rest 2 Minutes AMRAP 8: 1 Minute Bike Calories 1 Minute Strict Pull-ups Rest 2 Minutes AMRAP 8: 1 Minute Row Calories 1 Minute Wallballs (20/14) * Score: 3 Sets of Total Reps 
  Clean & Jerk
Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set. Rest as needed between sets. Stimulus and Strategy: Most athletes should perform this benchmark workout as written. All athletes should focus on maintaining mechanics and consistency while increasing the loading. Warm up by adding weight slowly, ensuring you can maintain great technique prior to adding additional load. For the set of 15 reps, find a weight you feel confident performing for 10 reps. In the set of 15, reps 1-7 should be no problem, reps 8-12 will take some focus and challenge your barbell stamina, and reps 13-15 should challenge your mental fortitude and barbell technique as you get tired. Scaling: Reduce the loading of the barbell to maintain the safety and integrity of the movement. To reduce the complexity of the movement, reduce the loading and perform a hang clean and push press. Newer athletes should ignore the touch-and-go requirement and instead take a few seconds to establish a sound setup position. In case of injury or limitation, use a dumbbell or pair of dumbbells. Use a hang power clean instead of a pull from the floor. If there is an overhead limitation, perform the clean only. Coaching cues: Think of the clean and jerk as two jumps. The first jump gets the barbell to the shoulders and the second jump gets the barbell overhead. Video Resources: The Clean and Jerk The Power Clean and Split Jerk Workout Tips for Gwen From 220821 
Back Squats
5 Rounds:
 Accumulate 6 minutes of a pull-up bar dead-hang hold
Each time you drop from the bar, complete 100 double-unders and 30 V-ups. Stimulus and Strategy: Today’s workout is a test of your mental fortitude and your ability to drown out the negative thoughts in your mind. The goal is to finish in 20 minutes or less. To help you complete this, you should be able to maintain at least 1-minute hangs from the pull-up bar throughout the entire workout. Choose options that allow you to complete double-unders in 1:30 or less and V-ups in 1:30 or less. Scaling: To reduce the total volume of this workout, reduce the amount of time you have to accumulate on the pull-up bar. Newer and less experienced athletes should consider accumulating 3-5 minutes total, especially if they are only able to hang for 20-30 seconds at a time. Reduce the number of double-unders and V-ups to stay within the intended time domains for each movement. To reduce the complexity of the hang, use a bar that allows you to put one or two feet on the ground for assistance. As for the double-unders, consider trying to accumulate as many reps as possible in 1:30 or performing 100 single-unders. For the V-ups, instead of keeping the legs straight, bend the knees toward the chest and try to touch your heels or perform sit-ups. In case of injury or limitation, perform a plank hold if you are unable to hang from the pull-up bar. For the jump rope, consider riding a bike for 15-20 calories. Intermediate option: 4 minutes of a pull-up bar dead-hang hold ...60 double-unders and 20 V-ups. Beginner option: Accumulate 3 minutes of a foot-assisted pull-up bar hang hold ....30 single-unders and 10 tuck-ups. Coaching cues: Resist gravity as you are hanging from the pull-up bar. This means not letting your shoulders come up to your ears. Instead, use your lats to pull your shoulders away from your ears. Every 2:00, 9 Sets
1-3) 2 High Hang Power Cleans (60-65% of 1RM CJ) 4-6) 1 High Hang Power Clean + 1 Hang Power Clean (65-70%) 7-9) 2 Hang Power Cleans (70-75%) *Hold onto bar b/t reps AMRAP 8
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