Muscle Up Technique
Then, Bear complex Then, 100 Double Unders for time Each time athlete breaks, 10 sit ups
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Grip Work: Finger band extensions, 3-3-3-3
Then, Clean Technique Squat Technique Cluster technique Then, 4 Rounds, 3 min working, 1 minute resting 9 Clusters (30/40) 9 Lateral Over the Bar Burpees AMRAP Then, grip Cash out: 400m Suitcase carry (32/24, 200m on one arm, 200m on the other) Adv: 40/32 MITTE & WEILIMDORF
25 minutes Part A 3 Rounds: 10 thrusters (30/40) 10 pull ups 500m run In remaining time AMRAP part B Part B 5 dips 15 HPCs 200m Run
MITTE Grip: pinch max time hold, 2-3 attempts Deadlift technique 10-9-8-7-6-5-4-3-2-1 Med ball sit-ups (14/20) Jumps over the med ball 2 deadlifts in between each round (80/120) WEILIMDORF Grip: pinch max time hold, 2-3 attempts Atlas stone ground to shoulder Deadlift technique 10-9-8-7-6-5-4-3-2-1 Med ball sit-ups (14/20) Jumps over the med ball 2 deadlifts in between each round (80/120) MITTE & WEILIMDORF
Jerk Technique Then METCON In 7 min: 400m run Then AMRAP: 5 jerks (35/50) 5 front squats 10 lateral bar burpees In 6 min: 400m run then Continue AMRAP In 5 min: 400m run then Continue AMRAP In 4 min: 400m run then Continue AMRAP In 3 min: 400m run then Continue AMRAP MITTE & WEILIMDORF
Clean technique Then, Clean 3-3-3-3-3 Then, Axel bar clean 3-3-3-3-3 Then, Tabata hollow rocks
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Dezember 2016
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