6. Juni 2023
Jun
06
Min 1 – :30/side PVC Front Rack Stretch
Min 2 – :45 Single Unders
Min 3 – 5 RDLs + 5 Hang Muscle Cleans – empty bar
– 2 paused jerk dips (2s) + 2 jerk drives)
-1 pause push jerk (1 sec in dip) + 2 push jerk –
– rest 1 minute)
A) 4 min emom of:
– 2 paused jerk dips (2s) + 2 jerk drives
– rest 1 min –
B) 4 min emom of:
-1 pause push jerk (1 sec in dip) + 2 push jerk –
– rest 1 minute
C) 4 min emom of:
– 3 light power clean and jerks focusing on soft catch directly into jerk
– 3 light power clean and jerks focusing on soft catch directly into jerk)
B) 4 min emom of:
– 2 paused jerk dips (2s) + 2 jerk drives
– rest 1 min –
B) 4 min emom of:
-1 pause push jerk (1 sec in dip) + 2 push jerk –
– rest 1 minute
C) 4 min emom of:
– 3 light power clean and jerks focusing on soft catch directly into jerk
– 24 Double-Unders
– 3 Clean and Jerks @ 60/42,5
– 6 Clapping Push-Ups
Time Cap: 15 minutes
Scaling:
– Scale Double Unders to 45 Single Unders
– Scale barbell weight to 42.5/30
– Scale clapping push ups to Explosive push ups OR Regular push ups
Intent
– Small rep counts to keep members moving through a high number of rounds.
Target
– Double unders should be unbroken each set, clean and jerks can be cycled or in fast singles, and clapping push ups may need to be broken up in later rounds. The goal is for each round to take 90 seconds or less.
Feel
– „Merry-go-round“ style workout where it feels like you are going right to the next movement quickly. Not much time is spent on each movement so focus on transitions.
A) 4 min emom of:
– 2 paused jerk dips (2s) + 2 jerk drives
– rest 1 min –
B) 4 min emom of:
-1 pause push jerk (1 sec in dip) + 2 push jerk –
– rest 1 minute
C) 4 min emom of:
– 3 light power clean and jerks focusing on soft catch directly into jerk