Thursday – Lower Warm-Up/Movement + 10 min AMRAP + Upper ECC
A. Banded Wall Squat, 60 sec x 2 sets, 1 min
B. Cross Under Step-Downs @ 4011, 10 reps/leg x 2 sets, 1 min b/t legs – goal is to just touch the ground and back up, not bounce or use the ground to get up
C. 3 rounds for time:
21 Burpees to 6 “ OH
15 Box Jump Overs @ 20/24”
9 Sand Bag Squats @ 40/60lbs – on back
*10 min time cap
D1. Weighted Strict Ring Dips @ 40X0, 4-5 tough reps x 3-5 sets, 1 min
D2. Weighted Strict Parallel Grip Pull-ups on Rings @ 40X0, 4-5 tough reps x 3-5 sets, 1 min
21 Burpees to 6 “ OH
15 Box Jump Overs @ 20/24”
9 Sand Bag Squats @ 40/60lbs – on back
*10 min time cap
D1. Weighted Strict Ring Dips @ 40X0, 4-5 tough reps x 3-5 sets, 1 min
D2. Weighted Strict Parallel Grip Pull-ups on Rings @ 40X0, 4-5 tough reps x 3-5 sets, 1 min
Thursday – Sn/Cj Tech + MWG 20 min MAP
A. Squat Clean Thruster cluster 1.1.1 – work to a challenging set
B. 20 min @ high effort:
10 Box Jumps @ 20” – step down
5 Squat Cleans @ 115/165lbs
1 Wall Walk
A. Squat Clean Thruster cluster 1.1.1 – work to a challenging set
B. 20 min @ high effort:
10 Box Jumps @ 20” – step down
5 Squat Cleans @ 115/165lbs
1 Wall Walk