04/19/2021

AMRAP x 14 MINUTES

15 Wall Balls (20/14)|(14/10)

10 Hang Power Clean (115/75)|(75/55)

5/5 Front Rack Lunge*

*Perform all 5 reps on the Left side then 5 reps on the Right side

COOLDOWN

FOR RECOVERY

5:00 Flow Stretching

ADJUSTING

*Reps, Loading, Volume*…

Load -- All Movements today should have a load that allows everything to be completed unbroken.

Volume -- Volume is not high but may be challenging for athletes that are more deconditioned. Reps can be adjusted to the following below:

10 Wall Balls

7 Hang Power Cleans

3/3 Lunges

*Movement Adjustments*...

Wall Balls -- Have the athlete sub for Wall Ball Push Press if they cannot Squat. Sub for Wall Ball Front Squats if they

cannot go OH.

Hang Power Cleans -- If the athlete cannot hold the Front Rack have them sub for DBs. If they cannot clean they can sub

for Deadlifts.

Front Rack Lunges/Split Squats -- If the athlete cannot Lunge today have them sub for a Front Squat or weighted Step-Ups.