Wednesday, 26 March 2014

WARM UP
• 10 minutes – Coach's choice of dynamic warm up and mobility drills.

BEGINNER WEIGHTLIFTING
1) Hang Cleans:  3 x 3
2) Clean Pulls:  3 x 3

INTERMEDIATE WEIGHTLIFTING
1) 7 minutes to work Hang Cleans up to 70% Clean 1RM
2) EMOM for 6 minutes:  5 Hang Cleans @ 70% Clean 1RM

CONDITIONING
AMRAP in 12 minutes:
10 Box Jumps, 24/20”

• If you do not have a set of high rings available, or if you are still working on getting your first Muscle Up, substitute 3 Chest-to-Bar Pull Ups + 3 Dips for every Muscle Up to work on building the strength required to perform a Muscle Up.  If you are good to go on the strength but want to work a skill portion of the Muscle Up (e.g. an efficient kip or the transition), substitute one Muscle Up Progression per round.

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