Quick Draw Elbows: Have athletes stand in squat stance. Have them find their best front rack elbow position. Once everyone feels what the appropriate front rack have them drop their elbows to super low position, point at the ceiling, push press position, call out positions at random and then call out “front rack” and see how quickly they can move their elbows to the front rack positions. Continue on making it a game to see how can hit the front rack quickest.
2 Rounds of 3 min AMRAP
5 Pull Ups
5 Box Jumps
30 Second Rest in Between Rounds