Weightlifting
Technique Primer: Slow-Pull Clean (5 sec to mid-thigh) + Hang Power Clean (mid-thigh) + Hang Clean (mid-thigh) – 4 x (1+1+1)
- Clean High-Pull + Hang Clean (below knee) + Clean – (1+1+1)RM; 90% x (1+1+1), 95% x (1+1+1) (% of RM)
- Complex from rack: 2 Front squat + 1 pause jerk + 2 split jerk 85% (% of RM)
- Clean Pull (controlled eccentric in proper position) – 85%x4, 90%x4x3
9 minutes max for rounds complete
- 1a) 4X45 Seconds ME TTB
- 1b) 4X3 Thrusters 80% del 1-RM
- 1c) 4×45 Seconds of Pull up
– rest 90 sec.
9 minutes max for rounds complete
- 2a 4×45 Seconds bar Muscle up
- 2b 4×3 C&J 80% del 1-RM
- 2c 4×45 Seconds HSPU strict
– rest 90 sec.
9 minutes max for rounds complete
- 3a 4×45 Seconds WBS
- 3b 4×3 Rope climbing legless
- 3c 4×45 Seconds Row
– rest 90 sec
9 minutes max for rounds complete
- 4a 4×45 Seconds muscle up ring
- 4b 4×3 Snatch 80% del 1-RM
- 4c 4×45 Seconds Chest to bar pull up
– rest 90 sec
9 minutes max for rounds complete
- 5a 4×45 Seconds burpee 6′ target
- 5b 4×3 Power clean TnG 90%
- 5c 4×45 Seconds OHS 50kg
