GENERAL PHYSICAL PREPARATION
WARM UP
0-10 minutes
2 Rounds
10 DB HPS ea
20 Mtn Climbers
10 Air Squats
10 DB HPS ea
20 Mtn Climbers
10 Air Squats
STRENGTH/SKILL
10-30 minutes
* EMOM 16 (Even Pull Ups; Odd Handstand Hold)
* EMOM 16 (Even Pull Ups; Odd Handstand Hold)
Strict Pull Up (5)
* start at a dead hang each rep
Wall Facing Handstand Hold (20-30 seconds)
METABOLIC CONDITIONING
30-50 minutes
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
15 Push Ups
30 Air Squats
20 DB Hang Power Snatch (10 ea.)
10 Box Jumps (24/20)
*Athlete choice of DB weight
15 Push Ups
30 Air Squats
20 DB Hang Power Snatch (10 ea.)
10 Box Jumps (24/20)
*Athlete choice of DB weight
ACCESSORY
100-150 Banded Pull-aparts