21. April 2022
Apr
21
Thursday, April 21st 2022
Warm-up
A. General
1 min Row @easy
10 sec Bottom of ring dip hold
45 sec Row @moderate
10 sec Ring support hold (top of dip)
30 sec Row @hard
1 min Row @easy
10 sec Bottom of ring dip hold
45 sec Row @moderate
10 sec Ring support hold (top of dip)
30 sec Row @hard
B. Specific
5 Muscle Clean
(Focus on leg drive and proper bar path)
5 Tall Power clean
5 Halting Power clean*
* Pause in high hang position
—Load a comfort weight on the barbell—
2 sets @Ascending
3 clean pulls
1 tall power clean
3 TNG Power cleans
Weightlifting
Power Clean (5 x 5 TNG @ascending)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10minutes
10 Box jumps 30/24"
10 Ring dips
10 Box jumps 30/24"
10 Ring dips
*Wear a weighted vest if possible
TC: 10 min
Score: Rounds and Reps
Score: Rounds and Reps
Extra Accessory
Metcon (Weight)
10 x 10 Weighted sit-ups
Rest 60 seconds between sets
Rest 60 seconds between sets
Score: Heaviest Weight