WARM-UP

AMRAP x 5 MINUTES
8/6 Cal Bike
10 Scap Push-Ups
10 Alt. Plank or Pike Shoulder Taps
5/5 Single Arm DB Deadlifts

Into…

AMRAP x 5 MINUTES
8/6 Cal Bike
5 Push-Ups to Down Dog
5/5 Single Arm DB Hang Snatch*
:15 Handstand or Pike Hold

*On the second go around, switch to 8 Alt. Hang DB Snatches.

SKILLS (ALL)

ON A 10:00 RUNNING CLOCK…
Practice Inversion Movements…

Inversion Movement Options…
Cartwheels
Somersaults
Tripod Headstand Hold
Wall/ Free Standing Handstand Hold

(No Measure)

WORKOUT (PERFORMANCE)

4 SETS FOR TIME
3 Wall Walks
8 Handstand Push-Ups
12 Alt. Hang DB Snatches (50/35)
24/20 Cal Assualt Bike*

-Rest 2:00 b/t Sets-

(Score is Slowest Time — Not Including Rest)

*Cal C2
Cal Echo

KG DB: (22.5/15)

WORKOUT (FITNESS)

4 SETS FOR TIME
3 Wall Walks
8 DB Strict Press (35/20)
12 Alt. Hang DB Snatches
20/15 Cal Assualt Bike

-Rest 2:00 b/t Sets-

(Score is Slowest Time — Not Including Rest)

*Cal C2
Cal Echo

KG DB: (15/10)

OPTIONAL COOL DOWN (ALL)

ON A 10:00 RUNNING CLOCK…
Foam Roll Lats and T-Spine

(No Measure)

EXTRA CREDIT

NOTE — July’s extra credit focus will revolve around getting stronger with the Push Jerk and more comfortable with Inversion Skills and Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

ON A 20:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Push Jerk*

*Slightly heavier than last week.

(Score is Weight)