FITNESS
A. Ring push-ups
3xAMRAP (-2); Rest as needed
Training notes:
•Leave two reps in the tank.
•No tempo this time.
B. 7 min handstand practice
Training notes:
•Kick up against the wall, wall climbs, shoulder taps, etc.
C. 10 min AMRAP:
3-6-9-12…ball slams
3-6-9-12…DB hang power cleans
3-6-9-12…DB shoulder-to-overhead
Training notes:
•DB weight should be moderate.
Record reps completed.
PERFORMANCE
A. Strict ring dips
3xAMRAP – 1 rep every 5s; Rest as needed
Training notes:
•Hold support on the rings between reps. Do a rep every 5s until you cannot hold support or complete the rep.
B. 7 min handstand walk practice
Training notes:
•Kicking up, pirouettes, controlling pace, keeping feet together, etc.
C. 10 min AMRAP:
3-6-9-12…toes-to-bar
3-6-9-12…power cleans (135/95)
3-6-9-12…shoulder-to-overhead (135/95)
Training notes:
•Barbell should be “moderately tough”
Record reps completed.
