A. GENERAL (5:00)
Coach Says (Members grab a light plate)
While Members perform Jumping Jacks Call out reps of:
- Plank to Down Dog
- Plate or Unweighted Windmills
- Overhead Situps with plate (or unweighted with arm overhead)
- Plank Shoulder Taps
Etc

B. MOBILITY / ACTIVATION (2:00)
PNF Thoracic Extension against Wall
5 x 5 Sec press down + 5-7 sec Stretch down

C1. SPECIFIC (10:00)
Handstand Walk
- Pike Shoulder Taps
- Pike Hip Taps
- Pike Should Taps Against Wall
- Take 5 minutes to practice handstand walk or modification

C2. SPECIFIC (7:00)
Dumbbell Power Clean
- 5-7 High Hang Dumbbell Clean
- 5-7 Hang Dumbbell Clean (Focus on returning the dumbbells to hang)
- 5-7 Dumbbell Power Cleans
----
Dumbbell Shoulder to Overhead
- 5-7 Push Press, Hold Dip 2-3 sec
- 5-7 Push Jerks

5 Sets
50' Handstand Walk

Rest 1:00 Between Sets

RX+ 75’

Score: Total Distance
Time Cap: 10:00

Scaling Options
Beginner
50' Bear Crawl /Overhead Carry

Intermediate L1
10-14 Shoulder Taps Against the Wall

Intermediate L2
25' Handstand Walk

Fitness:
50' Dual Overhead Kettlebell Carry
5-10 Push ups / On Knees

6 x 1:30 Amrap, Rest 0:30

15 Dumbbell Power Cleans @ 50/35 lbs x 2
Max Rep Dumbbell Shoulder to Overhead @ 50/35 lbs x 2

Score: Total Reps
Time Cap: 12:00
Kilograms: 22.5/15, Beg: 11/7, Int: 15/9

Scaling Options
Beginner
15 Dumbbell Power Cleans @ 25/15 lbs x 2
Max Rep Dumbbell Shoulder to Overhead @ 25/15 lbs x 2

Intermediate
As written with 35/20 lbs x 2

3 sets
10 Seated Plate Around the World
20 Bent Over Band Lat Pull down

Goal: Upper Back & Shoulder Accessory