TUESDAY

MOBILITY AND MAINTENANCE 

S1. Lacrosse Ball Shoulders 

S2. Band Assisted Lats  

S3. Coaches Choice 

GYMNASTICS SKILLS 

AMRAP 7

FITNESS  

20 Double-Under’s, 1 Box HSPU  

20 Double-Under’s, 2 Box HSPU’s

20 Double-Under’s, 3 Box HSPU’s  

PERFORMANCE  

20 Double-Under’s, 1 Kipping Handstand Push-up

20 Double-Under’s, 2 Kipping Handstand Push-ups

20 Double-Under’s, 3 Kipping Handstand Push-ups

Climb until cap is reached

CONDITIONING 

For Time:

FITNESS 

15 Hang Power Snatches 

9 Devil Presses 

600m Run

12 Hang Power Snatches 

9 Devil Presses 

400m Run

9 Hang Power Snatches 

9 Devil Presses 

200m Run

PERFORMANCE

21 Hang Power Snatches 30/25

9 Devil Presses 22.5/15 

800m Run

15 Hang Power Snatches 40/30

9 Devil Presses 22.5/15

600m Run

9 Hang Power Snatches 50/35

9 Devil Presses 22.5/15 

400m Run

BODY ARMOUR 

2-3 sets 

10 DB Bent Over Rows (per arm)

8 Single KB Cross Body Deadlifts (per arm)

10 KB Turkish sit-ups (5 per arm)