A 1 1/4 front squat will train you to get out of the bottom of a clean better. Take the bar out of the rack and do a front squat, except you only come back up a 1/4 of the way, go back down and then back up the full way. You will do this in sets of 3 and find the heaviest weight possible.
The AMRAP is a simple triplet of toes-to-bar, wall balls, and running. Each of these represent a different category of movement: gymnastics (toes-to-bar), weightlifting (wall balls), and monostructural (run). Even though the wall ball isn’t a barbell, it’s still considered a weightlifting movement because we’re moving an external load and as you can imagine, a thruster is a very similar movement.


1 1/4 Front squats
3, 3, 3


AMRAP in 16 minutes:
15 toes-to-bar
25 wall balls, 20/14#
run 400m