Weightlifting/ Odd Object Skill Development
Accum. 30-45 WB in warmup.
Weightlifting/Gymnastics Conditioning, Long-Duration
“Clock ‘in Out”
AMRAP 7:
27 wall-balls 21 box jumps
Rest 3 min
AMRAP 6:
21 wall-balls 15 box jumps
Rest 3 min
AMRAP 5:
15 wall-balls 9 box jumps
After-Hour Accessory Strength/ Recovery Exercise
Chin-Ups: 3 sets of bodyweight till failure
Back Extensions or Glute-Ham Raises: 5 sets of 10
Back or front squats: 2 sets of 5 at 70% of 1RM.
