Thursday 01.07.2021

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

Impact/Focus: Handstand Push-ups & American KB Swings
Warm-up as needed before working through the following;

12 Rounds of

:30 max reps x Handstand Push-ups
:30 rest

:30 max reps x American KB Swings (24/16kg)
:30 rest

Post best rep score, low rep score, and total reps per movement to comments.

“Wakey Wakey”
Complete as many Rounds/Reps as possible for a single score of total work accomplished.

Begin each work interval where the previous one stopped for the 1:00 rest/recover time.

15 x Wallball (20/14lbs)
10 x 1-arm Dumbbell Power Snatch (alt.R+L @50/35lbs)
5 x Lateral Burpees (Over Dumbbell)


  • Begin each new work interval where the last one stopped.
  • Score this as one complete AMRAP.
  • Scale weight as needed for Wallball and the Dumbbell Power Snatch.

Post sores to comments.

Samy Daghir

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