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BUILD

Illawarra Athletic – Build

Warm-up

WU: Banded rotator cuff rotations (No Measure)

i) elbow down & pinned; 3x20side

ii) shoulder flexed to 90o; 3×20.side

Unilateral leg/power development

a1: Bulgarian split squat (@3010 4×8.side )

1/3BW goal for final 1-2 sets

a2: Kipping pull-up (4xAMRAP-1)

Kipping only – no b-fly at this stage

Conditioning

b: Hang Full Clean 0:22×25 (Weight)

Perform @65% full clean

c: Metcon (AMRAP – Rounds and Reps)

AMRAP12

Double under x35

Thruster x10 (135/85#)

Strict chin-up x5 (palms facing)

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