Skill:

Pick any Three (3) skills on the “Athletic Skills Sheet“

 

For quality, time, load, or completion

 

Conditioning:

Every minute on the minute for 12 minutes perform:

1 Hang Power Clean (90% 1RM)

10m Sprint

3 Toes-2-Bar

10m Sprint

3 Hand-release Push-ups*

 

For Score

*On final minute, do as many HRPU as possible. Number of HRPU in final minute is score. Burpees are an acceptable modification for HRPU.

If you cant finish a given minute, stop where you are at in that minute, and start the next round and try to finish the new minute. Post last successful minute.

 

Mobility:

Hip Capsule – 1:30/side

Overhead w/ External Rotation Bias – 1:30/side

Quad Smash – 1:30/side

 

 

Post skills worked, score, and experiences to comments