A. General
3 shuttle jog
4-8 Burpees
3 Shuttle jogs
4-8 Russian KBS
3 Shuttle runs
8 Jumping air squats
B. Specific Drills
UPPER Back Tension
- Tall muscle cleans
- Tall Power cleans
- Tall Squat cleans
- Hang Power Cleans
- Hang Squat cleans
TC: 10 Minutes
Score: Heaviest weight completed
Scaling Options
Beginner
EMOM 10
2 @technical across
Intermediate
As written
AMRAP 20 minutes
5 Shuttle Run (25'+25')
12 V-Ups
5 Shuttle Run
12 KBS (24/16)
TC: 20 Minutes
Score: Rounds + Reps
AMRAP 20
4 No Touch Shuttle Runs (25'+25')
8 Toes to Rig
4 No Touch Shuttle Runs
8 KBS (24/16)
as written, scale load on KBS to allow for UB sets across
Hip Accessory
3x8/8 Arms Overhead Couch Stretch with Side Reach