Athlete Development/ Fitness
A. Rope Climb Technique work- 15 Min
B. FLR- Accumulate 4 Min
+
12 Min AMRAP:
2 Wall Walks
5 DB Squat Clean
10 Box Jumps
Sport
10 Min AMRAP @ 80%
AMRAP Chest to Bar Pull Ups
FLR on Rings- Accumulate 45 Sec
Rest 5 Min
For Time:
10 Hand Stand Push Ups
25 HR Push Ups
35 Bent Over Strict DB Rows- 35#/ hand, 25#/ hand
25 HR Push Ups
10 Hand Stand Push Ups
Weightlifting
Hang Clean (mid-thigh) + Hang Clean (just below knee) + Clean~ 55%(1+1+1) x3
Clean Pull 2×4 (moderate)
Goodmornings 2×8-10 (moderate)