B. Mobility
PNF banded lat stretch
2 sets of 10 reps/arm
C. Specific
2 sets @30-50%
3 Tempo clean pull
3 Front squats 1 1/4
3 Tempo Squat cleans
5 Box jumps
5 Push-up to downward dog
Synchro is at the finished full extension
Partner alternating is one rep at a time until the total reps are completed.
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Score: Rounds + reps
Scaling options
Beginner
Amrap 20
5 Squat Cleans @light-mod
10 Box jumps @tall
15 Hand elevated Push-up
Intermediate
Amrap 20
5 Squat Cleans @115/75lbs
10 Box jumps @24/20"
10-15 Push-up
COMP
As written