“Greatness demands that we do things we’re not good at.”
A. 7×2 Split Jerk
B. For Time:
400M Run
40 T2B
400M Run
40 Clean and jerks @ 165/115
*Time Cap 13 Minutes
Performance: C&J @ 135/95 | T2B
Fitness: C&J @ 115/75 | Knee’s to Elbows
Fitness Light: C&J @ 95/65 | Knee’s to Chest | 200M Run
Bonus:
A. Muscle Up practice is best performed before class or in a second session when you are fresh.If you have questions don’t hesitate to ask.
Warm Up – 10 Forward arm circles, 10 backward arm circles, 10 ring rows, 10 push ups, 10 hollow rocks, 10 hanging scap depression, 10 sec top ring support, 10 second bottom ring support
1. 3 Sets Fall Grip Pull Ups Hangs (Hang at bottom for 10-30 Seconds)
2. 8 Sets 3 Baby muscle ups at slow speed. (focus on positioning)
B. For Time:
30-20-10 Cal Row / GHDSU (6 Minute time cap)