2. Mai 2022
Mai
02
B. Mobility
Front rack bent elbow stretch
5 x/side 5sec contract + 5 sec relax
C. Specific (pre metcon)
2 sets
3 clean first pull
3 hang muscle clean
3 low hang power clean
3 jerk dips
3 push press
3 Push Jerk
3 tempo clean & jerk
5-10 Cal Machine @hard
AMRAP 2 minutes
15/12 Cal Bike/Ski/Row
Max Clean & Jerk @70/55kg
Rest 1:30 minutes between AMRAPs
Then,
EMOM 5minutes
2 reps @10/9ft
1 rep @Max height
Try to hit the target exactly
Score: One score Weight & reps
Scaling options
Beginner
5 x Slowest possible negative
Intermediate
Max Strict Pull Ups or Band assisted
Perform
As written