AMRAP in 3 mins of:
12 Wall Balls, 20/14 lbs
4 Clean & Jerks, 155/105 lbs
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
Working on another interval workout today with shorter rep ranges. The three minutes is going to go relatively quick so don’t be afraid to push the pace. Make it a goal to get your wall ball unbroken. Clean and Jerks will likely be touch and go to start and singles as you finish each AMRAP. Keep this in mind with the loading and adjust as necessary. Take note of the one minute rest between each round and see how consistent you can keep your rounds. The goal for each AMRAP is to maintain consistency and get a minimum of 3 rounds per every 3-minute interval.
3 rounds for quality of:
10 L/10 R Crossbody Dumbbell Muscle Snatches, pick load
Banded Plank Hold, 45 secs
10 Plate External Rotations, pick load
Accessory work today is focusing on the shoulders with a bit of midline. For the crossbody muscle snatch be sure you are using a light to moderate load and keeping your back as flat as you pull from the floor. The banded plank should only be done so long that you can keep your hips up and rib cage down. The plate external rotation is intended to be done with a light pair of dumbbells, plates, or even crossover symmetry.