Tuesday 4/18/23

SKILL WORK

Pre-workout:
EMOM 5:
3 hang squat cleans
– Build in load.

RX

AMRAP 10:
3 wall-ball shots (14/20 lb)
3 ring dips
6 wall-ball shots
6 ring dips
9 wall-ball shots
9 ring dips
Etc …
– Continue to add 3 reps to both movements until time expires.

INTERMEDIATE

AMRAP 10:
3 wall-ball shots (10/14 lb)
1 ring dips
6 wall-ball shots
2 ring dips
9 wall-ball shots
3 ring dips
Etc …
– Continue to add 3 reps to the wall-balls and 1 rep to the ring dips until time expires.

BEGINNER

AMRAP 10:
3 wall-ball shots (6/10 lb)
3 foot-assisted ring dips
6 wall-ball shots
6 foot-assisted ring dips
9 wall-ball shots
9 foot-assisted ring dips
Etc …
– Continue to add 3 reps to both movements until time expires.