Work to a heavy complex:
5 Clean Pull
3 Hang Power Clean
1 Jerk, Any Kind
Level I- glide the clean down as far into the squat as possible with good technique.
With a partner, working together the entire time, and with the wallball between you:
12 Minute AMRAP
50 Plank High 5's from elbows
100 Wallball Partner Situps
50 Walking Lunges (10 forward, 10 reverse, partners facing each other)
**Choose your wallball. The high 5 will be over the wallball. The wallball will be passed back and forth between partners during situps. The wallball will be held, outstretched between partners during the walking lunges.
Level I - walking lunges may he performed as an elongated and exaggerated step.
Level 2&3 - as Rx'd
1) Work to a heavy 1 rep Snatch
2) work to a heavy 1 rep Clean
*both from the floor. Train without distress. No psychups for a lift. If you need one, then it shouldn't be done today. Leave the adrenaline out of it. :)