Warm Up

E: Ball Tag

T: 20 Jumping Jacks

Jog down and back

High knees down and back

Butt kicks down and back

Carioca down and back

Banded hip stretch on rig x :30 each side

Hamstring stretch on rig x 5 reps each side  

Elbow to instep x 4

Squat stretch on rig :30

Push up hand walk  x4

3 Squat jumps



E: #1 Handstand Hold for time (Groups of 2-3 will take turns kicking up to the wall. The coach will time how long they can hold. For athletes that don’t feel comfortable kicking up to the wall, they can perform a wall walk and hold facing the wall.)

#2 Jump Rope Challenges (How many can you get in a row? One leg? Running legs?)  

T: Hang Clean (Work squat catch and power catch positions.)

**Start with BAR ONLY. Work position and technique. Warm up front rack position first.



E: 6:00-8:00 AMRAP

3 Handstand Kick ups OR Donkey kicks (Use Go Mats-athletes will plant hands on the mat and kick legs off the ground as high as they are comfortable.)

6 Lunge Steps across the room

9 Air squats

3 Jumping muscle ups

T: 1 Hang SQUAT Clean + 1 Hang POWER Clean

**Warm up to 70-75% (moderate weight)

THEN…everyone will start on a clock TOGETHER.

Every 1:30 for 12:00 complete one set of the above complex.




Megan Kestel

Written by: Megan Kestel

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