Warm up: 300 m row/run, 10 windmills, 10 pass thrus; 2 x - 10 s ha hold, 10 db lunges, 8 mb clean shrugs (from ground), 8 mb squat cleans (from ground)
Skill Focus: Review Complex, progressions/modifications.
Warm up by doing a few rounds with a light weight. . .
EMOM for 10 min Levels 2 & 3
1 power clean + 1 hpc + 2 oh (p, pp, pj or split jerk) @80% 1rm pp or pj
EMOM for 10 min Level 1
1 db pc + 1 db hpc + 2 db p or pp (or a light bar for the capable)
Level 3 10. 9. 8. . .1 of:
Front rack bb lunges 135#/95# (in place)
hspu (kipping permitted)
Level 2
Front rack bb lunges 115#/80#
hspu (kipping permitted)
Level 1
front rack db lunges
hspu box/bands or regular push ups
For time
Post emom weight and time for score
Happy Happy but very belated 44th Birthday to Paul!
Skill Focus: Review Complex, progressions/modifications.
Warm up by doing a few rounds with a light weight. . .
EMOM for 10 min Levels 2 & 3
1 power clean + 1 hpc + 2 oh (p, pp, pj or split jerk) @80% 1rm pp or pj
EMOM for 10 min Level 1
1 db pc + 1 db hpc + 2 db p or pp (or a light bar for the capable)
Level 3 10. 9. 8. . .1 of:
Front rack bb lunges 135#/95# (in place)
hspu (kipping permitted)
Level 2
Front rack bb lunges 115#/80#
hspu (kipping permitted)
Level 1
front rack db lunges
hspu box/bands or regular push ups
For time
Post emom weight and time for score
Happy Happy but very belated 44th Birthday to Paul!
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