A. Conditioning
Teams of 2
15 min AMRAP
Max Wall Balls 20/14
* Only one person working at a time *
**coaches challenge 30/20**
B. Strength
Shoulder Press and/or Deadlift
Build up to a heavy set of 12 reps
C. Accessory
5 rounds
45 seconds hang (arm extended)
– Rest 1 minute-
A. Conditioning 14 minute AMRAP 5 Dual DB Push Press 12 Alternating DB Snatches 10 V-Ups or 20 Sit-Ups *coaches challenge HSPU instead of DB Push Press B. Optional Aerobic Capacity Row "Lactate Thresh
A. Conditioning 18 minute AMRAP w/Partner (split reps between partners) 200 Double Unders or 300 Singles 60 Box Jumps 24"/20" 30 Shoulder to Overhead 155#/105#
A. Conditioning 5 rounds for time of 15/12 Calorie Bike 10 Power Cleans 135#/95# 10 American KB Swings 53#/35# 10 Pull-Ups or 16 Ring Rows