Fitness
A) 3 sets:
Back Squat x 6 – 8 @30X1
Supinated Pull Up x 6 – 8 @20X1
Superman Hold x 30 – 60s
Coaches’ note: No bands on pull ups; do self-assisted or partner assisted.
B) 2 x 6 min AMRAP with 4 mins rest:
8 SA KB Squat each side (Rack position 24/16kg)
8 SA Russian Swing each arm (24/16kg)
50 Double Unders
Goal is consistency
Performance
A) 5 sets:
Back Squat x 3 – 4 @31X1
L-Sit Pull Up x 6 – 8 @20X1
B) 2 x 6 min AMRAP with 4 mins rest:
8 Squat Cleans (60/40kg)
8 Burpee Bar Hops
50 Double Unders
A) 3 sets:
Back Squat x 6 – 8 @30X1
Supinated Pull Up x 6 – 8 @20X1
Superman Hold x 30 – 60s
Coaches’ note: No bands on pull ups; do self-assisted or partner assisted.
B) 2 x 6 min AMRAP with 4 mins rest:
8 SA KB Squat each side (Rack position 24/16kg)
8 SA Russian Swing each arm (24/16kg)
50 Double Unders
Goal is consistency
Performance
A) 5 sets:
Back Squat x 3 – 4 @31X1
L-Sit Pull Up x 6 – 8 @20X1
B) 2 x 6 min AMRAP with 4 mins rest:
8 Squat Cleans (60/40kg)
8 Burpee Bar Hops
50 Double Unders
