E2MOM 10 Minutes
3 Power Cleans *
Work up to a moderate load and perform 3 Power Cleans every 2 minutes. Work on pulling the bar off of the ground with your hips sitting low. Keep your back angle the same as you pull off of the floor and then open the hips to create vertical drive. Catch the bar in a partial squat and with your elbows up. TnG is okay but make sure that each lift is under control.
*Superset each set of power cleans with strict pull-ups for an added challenge.
AMRAP in 12 Minutes
Kettlebell Swings 24/16kg
Wall ball Shots 20/14lbs
Workout Notes: The key with this rep scheme will be going slow early. Even though the overall time is low it will be tough to keep moving as the rep count increases. The bigger sets will get difficult fast so try using short rest and breaking up the bigger rounds into several small chunks.