Warm-up: Coaches choice
Skill:
Girls: DIPS, DIPS & MORE DIPS (bench dips, banded)/ Close Grip Bench Press
Guys: Muscle-up Progressions
Skill:
Girls: DIPS, DIPS & MORE DIPS (bench dips, banded)/ Close Grip Bench Press
Guys: Muscle-up Progressions
- False grip and hands progressions
- hollow body
- let straight on box/box humps
- banded/turnover
- attemps
POWER:
Deadlift - 1x8@75%, 1x5@80%, 1x3@85%, 1x3@90%
Conditioning:
20 min. AMRAP
20 KBS
10 KBS 1 handed Push Press
10 KBS 1 handed Push Press
10 KBS Goblet Squat
