1. Movement Prep/Activation and Increasing Heart Rate*
2 sets:
10 Banded Pull Aparts
10 Banded Pass Throughs
-into-
3 sets
5 Kip Swings
1 Wall Walk + 10 Shoulder Taps
5 Back Squats (empty bar- build across sets)
2. Strength Prep
5 Back Squat x 5 sets @65% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
3. Workout Prep
2 sets
3 Toes to Bar
10ft Handstand Walk
3 Hang Power Cleans (build in weight)
Back Squat 5 x 5
5 Back Squat x 5 sets @65% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
15:00 AMRAP
10 Toes to Bar
25ft Handstand Walk (Or 3 Wall Walks)
10 Hang Power Cleans (95/65)
(KG conv: HPC 43/29)
* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
Scaling options:
50ft Handstand Walk (Or 5 Wall Walks)
Toes to bar or feet to horizon or hanging knee raises
Every minute on the minute for 20 minutes
- Hollow hold 25secs
- Side plank Star hold L25 sec/R 25 Sec
- 15 V-Ups
- Max rep strict TTB rest 1 min