Skill Development
Spend 20min working on the technique of
- 1A: Rope climb
- 1B: HSPU or Handstand hold
Alternate between the movements. Rest as needed between sets.
Partner AMRAPs
With a partner and a running clock:
0:00-6:00 AMRAP
- 10 Box jump w. step down 60cm/50cm
- 10 Wallball 9kg/6kg
8:00-14:00 AMRAP
- 10 Front rack reverse lunge 35kg/25kg
- 10 Power snatch 35kg/25 kg
16:00-22:00 AMRAP
- 10 Box jump w. step down 60cm/50cm
- 10 Wallball 9kg/6kg
One athlete completes a full round at a time. Score is total reps accumulated in all rounds.
Extra credit
- Complete 5:00 of "cooldown work" ie. bike, run or rower
Then
- Complete 5:00 of Tissue Work/Static Stretching. Pick 2-3 "problem areas" and spend some time on them.
Open Gym
Make a note of your achievements in 'Open Gym'