COMPETITION – UB PUSH

Intention: A series – breaking down the wall ball movement in A1 & 2. Be strict with tempo before completing 10 x wall balls (hit SWC target and if the athlete is able, aim butt to ball). Keep weight light/medium, focus on technique. Option to progress to BB this week (DB last week). Still keep a light load and practice technique.

Prep: squat & overhead mobility – calf stretch, front rack stick stretch, prone swimmers, hip and ankle distractions. A1, A2 & A3 practice with DB’s. Burpee and lateral jumping pattern.

3 sets
A1) DB/BB Push press x 10 – 31X0
A2) DB/BB Front squat x 10 – 31X0
A3) Wall balls x 10
Rest 90s

B) 3 x AMRAP 6 (1 min rest between) = 20 min total

1. AMRAP 6
– Straight arm burpees (not chest to floor) x 10
– KB lateral toe taps x 100

2. AMRAP 6
– Any cardio

3. AMRAP 6
– Repeat either AMRAP – you choose!