Wednesday, 20 March 2013

WARM UP
• 4 sets (or get as far as you can in 15 minutes):
1.  "L" Pull Up Variation x 3-5 (tucked or band variation, as required to maintain good form)
2.  Wide-Grip Muscle Up Rows x 2 (butterfly kip practice if unable to butterfly kip)
3.  Tuck Back Lever x 10 seconds (can also be Band-Assisted Back Lever)
4.  L-Sit on Parallettes x 10 seconds

SKILL
EMOM for 5 minutes:
2 Squat Clean & Jerks @ 75% Clean & Jerk 1RM
Then, when the clock hits 5:00:
2 minute AMRAP:
Squat Clean & Jerks @ 75%

• Score is total reps completed in 7 minutes. There are only 2 attempts allowed during each EMOM portion.  The goal is to test consistency of technique and repeatability under load.  If you don’t know your Clean & Jerk 1RM or you are new at the movement, use this time to work on form and consistency at a lighter weight.

CONDITIONING
For total time:

3 rounds -
20 Kettlebell Front Squats 24/16kg (single KB in "Goblet Squat" position)
7 Pull Ups

20 Kettlebell Snatches 24/16kg (partition in any way)

Run 800m

3 rounds -
15 Kettlebell Front Squats 24/16kg
 (single KB in "Goblet Squat" position)
5 Pull Ups 

15 Kettlebell Snatches 24/16kg (partition in any way)