A) Warm-up
PVC Game
+
DB Hang Power Snatch Review + Practice
Then,
10 DB HPS ea
20 Mtn Climbers
10 Air Squats
+
Box Jump Review
– Talk about the different between stepping down vs rebounding from a pacing/safety perspective
B) Mobility
General Mobilty w. Foam Roller x 10 passes
– IT Bands
– Lats
– Quads
– Thoracic Spine
C) Skill
Rope Climb Skill Work + Gymnastics Static Hold
*Spend 10:00 teaching people the j-technique then perform EMOM
EMOM 10:
ODD Minutes: 1 Rope Climb or Scaling Option.
Adv: Legless RC
EVEN Minutes: 20-30s Chest Facing Wall Handstand Hold
D) Conditioning
AMRAP 18:
40 2 Count Mountain Climbers
30 Air Squats
20 DB Hang Power Snatch (10 ea.)
10 Box Jumps w. Step down (24, 20)
*Athlete choice of DB weight
E) Extra Credit
100-150 Banded Pull-aparts