SUNDAY WORKOUT

15 Minutes:
Triple Long Jump Test
*You will get 15 Minutes to find the Max Distance you can achieve in 3 CONSECUTIVE Long Jumps. You may not get a running start before the first Jump, and you may not move your feet before the second and third Jumps. Who's going to get 15 feet? 20 feet? :-)

Then...

Power Clean
3 - 3 - 3 - 3 -3 @ 80%

SUNDAY

AMRAP in 15 Minutes of:

3 Muscle-ups
4 Handstand Push-ups
5 Long Jumps (4'/6')

*Today has some higher skill movements, but don't think that you can't come in and do this one. If a coach approves, you may do Bar Muscle-ups. You may use a kip for the Handstand Push-ups. If you don't have Muscle-ups, you will perform 3 Chest2Bar Pull-ups (even if you need a band to get chest2bar), and 3 Box Dips per Muscle-up. That's 9 C2B Pull-ups, and 9 Box Dips per round. If you don't have Handstand Push-ups, you will do a Wall Walk for each HSPU, trying to get your chest as close to the wall as possible every rep. The Long Jumps will be scaled for distance, if you cannot jump the 4 feet for ladies, or the 6 feet for the fellas. If there's time, hit some extra mobility and stretching before you leave for the day.