“Be sure you put your feet in the right place, then stand firm.”
~Abraham Lincoln
Warm Up: 10:00
3 Rounds For Reps:
:30 Singles
:30 Doubles
-then-
Tabata: 3:00
Arch Rocks
Hollow Rocks
-then-
4×0:20 Shoulder Box Stretch
Strength: 5:00
Pull-Ups (Scale to Max Chin Over the bar Hold/Ring Rows/Eccentric Pull-ups)
Ring Push Ups (Scale options: Strict push ups, Box push ups, Strict eccentric – knees concentric)
Max Unbroken Set
Skill: 10:00
Power Clean T&G
Beginners: Practice Hang Power Clean with coach
Advanced: EMOM 8:00: 1 Power Clean + 1 Hang Power Clean + 1 Power Clean (Add 5/2,5 kg each minute) T&G
“Black & Blue”
5 Rounds For Time: Time Cap 20:00
10 Power Clean 60/40kg
10 Bar Facing Burpees
*Scaling Options: Use weight from EMOM, Hang Power Clean, Box Jump & Simple Burpees)