Wed Mar 9 "Shot Clock"

Workout of the day

1) Back Squats
Build to a heavy set of 10 reps

2) “Shot Clock”
12 Minute AMRAP:
1 Ring Muscle-Ups / 2 Pull-ups
15 Wallballs @ 20/14
2 Ring Muscle-ups / 4 Pull-ups
15 Wallballs
3 Ring Muscle-ups / 6 Pull-ups
…

Stimulus

1) Build to a heavy set of 10 (not max effort). Build in sets of 5 until the weight is heavy, then go for 10.

2) Focus on quality movement on the squats and virtuosity in the gymnastics movements. Use this workout to progress skills if possible. Continue building by increasing reps of gymnastics and maintaining 15 wallballs.

At Home

AMRAP 18:
1 Double Dumbbell Devil’s Press
15 Light Thrusters
2 Double Dumbbell Devil’s Presses
15 Light Thrusters
3 Double Dumbbell Devil’s Presses
15 Light Thrusters
…