A. General
Wall ball Partner warmup
- Chest toss
- Lateral toss
- Wall ball toss
B. Mobility
front rack elbow rotations
10/10
C. Specific
- Clean lift off
- Clean Deadlift:
- Halting Power Clean (Halting @ power position)
- Halting Squat Clean (Halting @ power position)
- Front Squats
TC: 20 minutes
Score: Weight
Scaling Options
Beginner
7 x 2+1 @ technical weight
Intermediate
As written
AMRAP 12 minutes
2-4-6-8-10...
Burpee Box Jump 30/24"
Wall ball 20/14 lbs
Score: Rounds & Reps
KG: 9/6
Burpee Step up on plates
Wall ball @ 12/10lbs
Burpee Box Jump @24/20"
Wall ball @ 16/12 lbs
Single arm DB bench press
3 x 12reps @as heavy as possible
Hold every rep for 2 sec at top
No rest between arms, rest 60 sec between sets