23. November 2023
Nov
23
Game Day
– Clean-Jerk-Snatch (rock paper scissor)
– Clean beats snatch, snatch beats jerk, Jerk beats clean.
Clean is power position and arms in Front rack, snatch is both arms overhead in a
power position, jerk is arms over head feet in a split stance.
Play best of 3, all losers do a 5 burpees penalty then everyone finds a new partner. #
Play 5-10 minutes.
2 Split Jerk @ 45-50%
(Pause in Dip and Pause in Split) )
5 Stets:
4 min ON/ 1 min OFF:
– 500m row
– 50 single unders
– 50m single arm KB waiter’s carry per arm
– 30 sec wall facing hs hold
– 50 speed steps
– 50m single arm KB suitcase carry per arm
– 30 sec passive bar hang
– 50 double unders
– 50m single arm KB front rack carry per arm
– 30 sec front leaning rest
Advanced do FLR on rings
Pick up where you left off
Perform 30 Slow Deep Inhales/Exhales in a 90/90 hip stretch (each side)
