Warm Up
(done as a line moving down the gym)
2 rounds
1 length bear crawl (slow, hips down)
1 inch worm into spiderman lunge (both sides)
5 forward rolls
B. Accessory
(10 mins)
HS practice
Conditioning
Bar must stay off floor
in teams of 3 or 4 no pairs
6 min
S2OH @ 40kg/25kg
6 min
Hang power clean
6 min
Thruster
6 min
Alternating forward lunges
if the bar touches the floor the whole team does 10 burpees each
August 22
Conditioning
3 x 8 min AMRAPs - rest 1 min btw AMRAPS
1. THIS IS AN AMRAP FOR QUALITY!
10 OHS @ 13X1 - bar only
10 power snatches - can add weight to the bar, will allow rest time between exercises.
2.
10 T2B/K2E or V-Snaps
10 HSPU/ HS eccentrics to a deficit or to floor or 4 wall walks
3.
30 sec min farmers hold - make sure you are rested to do 30 seconds
Max rotating grip changes on pull up bar (jump in pull up grip, stay up and change between, chin up and mix grip for as much time as possible) or max hang