10262017

A) Strength/Skill

Skill Development
1a) Rope Climb x 8:00
1b) HSPU or Handstand Hold x 8:00
*Rest as needed between sets.
*Adv: Legless (or legs) Rope Climb Volume Accumulate of 5-10 reps/Strict HSPU Volume Accumulate of 20-25 reps

D) Metcon

With a partner and a running clock:
0:00-6:00 AMRAP:
10 Box Jumps w. step down (24, 20)
10 Wallballs (20, 14)

8:00-14:00 AMRAP:
10 Front Rack Reverse Lunges (75, 55) (Total)
10 Power Snatch (75, 55)

16:00-22:00
AMRAP:
10 Box Jumps w. step down (24, 2)
10 Wallballs (20, 14)
*One athlete completes a full round at a time.

L2: (20, 15) (14, 10) (65, 35)
L1: (Alt. Step-ups) (Russian Swings/Goblet Squats in place of Power Snatch/OHS 35, 25)
*Score = total rounds of entire workout

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