Monday, June 13th 2022
Warm-up
A. General
Medicine Ball toss
Pair up members and they can throw reps of within a time window of:
– Chest pass
– Overhead pass
– Wall Ball Pass
– Split stance toss (rotational)
– etc
Medicine Ball toss
Pair up members and they can throw reps of within a time window of:
– Chest pass
– Overhead pass
– Wall Ball Pass
– Split stance toss (rotational)
– etc
B. Mobility
PNF banded lat stretch
2 sets of 10 reps/arm
C. Specific
Split jerk Drills
– Split stance Strict press
– Split Stance push press
– Tall Split Jerk
– Tempo split jerk
Weightlifting
Split Jerk (7 x 3 @ascending)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 14minutes
12 over the shoulder d ball cleans
40 empty barbell push press
20 TTB
12 over the shoulder d ball cleans
40 empty barbell push press
20 TTB
TC: 14 min
Score: Rounds and Reps
Score: Rounds and Reps
Extra Accessory
Metcon
Banded Pike pull hold
Accumulate 3mins
Accumulate 3mins
Score: Weight
Scaling Options
Beginner
Push Jerk
7×3
Intermediate & Perform
As Written