Workout #1:

AMRAP 7 

10 Overhead Squats 75/45
50 Double-Unders 
Rest 3 

Workout #2:

AMRAP 7 
10 Shoulder-to-Overhead 75/45 
30 Lateral Bar Hops (every time you jump over the bar = 1)
Rest 3

Workout #3:

AMRAP 7
10 Power Cleans 75/45 
5 Burpees 

Goal is to use the same barbell/weight for each workout. Aim to complete the movements “unbroken” or in two sets for *most* of each workout. Please don’t drop barbells from overhead, control them to the ground. Track each workout score separately.

At-Home Version:

#1- 5 Single-Arm Overhead Squats per arm OR 10 PVC/Broomstick OHS if mobility doesn’t allow for Single-Arm OHS / 50 DU’s

#2- 5 Single-Arm Shoulder-to-Overhead per arm / 30 Lateral Hops over DB (every time you jump over the DB = 1)

#3- 5 Single-Arm DB Power Cleans per arm (both heads of the DB touch the ground each rep, complete 5 and 5, not alternating) / 5 Burpees