Shoulder Strength & Stability, Box Jumps & Handstand Walk, Rope Climbs & KB Split Jerks

Super Youth 4:30pm

(A) Shoulder Strength & Stability

(B) Handstand Walk-Technique, Progressions(If proficient at Handstand walk accumulate 30m)

(C) Individually for time-5, 4, 3, 2, 1 Rope Climbs 15ft/12ft, KB Split Jerk 24/16kg each arm, Box Jumps 30/24"

Beginner 6am & 7:30pm

(A) Split Jerk-Work within the limitations of your movement

(B) Rope Climb-Technique, Progressions

(B) Individually 12min Amrap-1 Rope Climb 15/12ft, 5 KB Split Jerk Each Arm, 10 Box Jumps 24/20"

Intermediate 6am & 6:30pm

(A) Shoulder Strength & Stability

(B) Handstand Walk-Technique, Progressions(If proficient at Handstand walk accumulate 30m)

(C) Individually for time-5, 4, 3, 2, 1 Rope Climbs 15ft/12ft, KB Split Jerk 24/16kg each arm, Box Jumps 30/24"

Advanced 5:30pm

(A) Shoulder Strength & Stability 

(B) Individually complete Box Jump 5@30" box + 1 x 20 plate/24" box + 1 x 20 plate, 4@30" box + 2 x 20 plate/ 24" box + 2 x 20 plate, 3@30" box + 3 x 20 plate/24" box + 3 x 20 plate, 2@@30" box + 4 x 20 plate/24" box + 4 x 20 plate, 1@@30" box + 5 x 20 plate/24" box + 5 x 20 plate alternating Handstand Walk 2/1m, 4/2m, 6/3m, 8/4m, 10/5m

(B) Individually for time- 5,4,3,2,1 Rope Climbs Roof/15ft, KB Split Jerk 32/24kg each arm

Focus- (A) Do this in the warm up area (B) If you are proficient at Handstand Walking, then show control enough to stop at 2m and make it to 10m. If you aren't proficient, practice progressions (C) Split Jerks need to be completed on the left arm and then the right arm.