SPECIFIC PREP
Banded Good Mornings
KB Press Single Arm
GYMNASTIC SKILLS
EMOM 8
Min 1. 5-10 HSPU
Min 2. 50-70 Double Under’s
CONDITIONING
PERFORMANCE and FITNESS
AMRAP 14
In Partners 1:1
3 Box Jump Overs
3 Toes To Bar
3 Hang Power Cleans
3 Push Jerks
6 Box Jump Overs
6 Toes To Bar
6 Hang Power Cleans
6 Push Jerks
9 Box Jump Overs
9 Toes To Bar
9 Hang Power Cleans
9 Push Jerks
BODY ARMOUR
2-3 Sets
10 Strict Toes To Bar
:20s L-Sit
30 AbMat Sit-Ups
Rest As Needed Between Sets
AKL LADIES
STRUCTURAL BALANCE
2 Rounds
10 Travelling Mobility Lunges
10 Single Leg Deadlifts (5 per leg)
10 Shoulder Taps
10 Cross Crawler
STRENGTH
3 Rounds
10 KB Box Step-ups (KB in each hand) straight into
10 KB Romanian Deadlifts (KB in each hand) straight into
10 KB Travelling Lunges (KB in each hand)
Rest 1 min
CONDITIONING
PERFORMANCE and FITNESS
AMRAP 15
16 Wallballs
14 Single Dumbbell Alternating Power Snatches
12/9 Cal Row or Ski Erg
10 Burpees
