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Wednesday 06.05.2019

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Warm-up Drills
I. Coach’s Choice
II. Mobility

“CF-Mainly”
7:00 AMRAP
2, 4, 6, 8, 10… of
Deadlift
HSPU
(Kipping or Strict for Rx+)

Rest 3:00, Then…

7:00 AMRAP
2, 4, 6, 8, 10… of
Power clean
Air squat jump (6” target from medball)
(or Pistols, reps per leg, alt.L/R)

Rest 3:00, Then…

7:00 AMRAP
2, 4, 6, 8, 10… of
Toes-to-Bar
(Kipping or Strict for Rx+)
20ft Bear Crawl
(or 10ft Handstand Walk)

Notes: Weight guidelines across the training would be as follows; 225/155, 155/95, 135/65, 105/45 as examples for male and female athlete weight options for Deadlift and Power Cleans in the first two AMRAPs. Scaling options and additional details will be covered during the whiteboard brief.

Post scores to comments for each AMRAP (per movement achievements should be noted if possible).

Samy Daghir

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