04/07/2021

3 ROUNDS FOR TIME

25 Sit-Ups

15 Slam Balls (30/20)|(20/10)

5 Hang Squat Cleans (185/135)|(135/95)*

*Option for Athlete Choice, AHAP.

ADJUSTING

*Reps, Loading, Volume*…

Strength -- We are looking for our athletes to work up to a heavy 2 reps today- that doesn't mean at all costs, and is not

meant to be a 2RM. For any athletes not ready or able to work with a heavier weight today, we can keep the weight lighter

and work with 3-5 reps to practice technique instead.

Sit-Ups -- Athletes should be able to complete these in less than 2 sets each round. For any athletes where overall volume

might be a concern, we can cut back some reps to 18-20 to allow them to keep moving throughout the workout.

Slam Balls -- These reps should be fast and unbroken throughout- we can adjust the weight on the ball for any athletes

that need it, or we can slightly adjust the reps to allow athletes to maintain the stimulus.

Hang Squat Cleans -- This is our challenge for today! These 5 reps should be tough, definitely not unbroken for anyone, if

they choose a heavy weight for themselves. Athletes do not have to use a heavy weight at all costs, but it should be heavy

for their own journey today!

*Movement Adjustments*...

Strength -- If we have any athletes who are unable to Squat, we can sub a heavy Hang Power Clean today.

Sit-Ups -- If we have any athletes who are unable to perform Sit-Ups today, we can adjust this to a Static Hold (like a

Hollow Hold, a Tuck Hold, or a Plank).

Slam Balls -- If an athlete is unable to perform Slam Balls today, we can sub Slam Ball Push Press.

Hang Squat Cleans -- Like in the Strength, if an athlete cannot Squat today, we can sub Hang Power Cleans!