Skill: Teach a Close Grip Bench. They can practice while warming up to their bench max.
Strength: Deadlift 1RM Test if athlete was not able to a couple of weeks ago or heaviest set of 5×5, around 75% of 1RM or heaviest possible.
Complete as many rounds and reps as possible in 13 minutes of:
55 wall-ball shots
55 handstand push-ups
*Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
*Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target……and HSPU’s are Hand Release Push-ups
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target……and HSPU’s are Hand Release Push-ups