8. März 2024
Mrz
08
Reminder: please hand in the scores of the Open Workouts by Monday 8 pm at the latest.
2 sets:
-:30/side PVC Front Rack/External rotation Stretch
-:20/side Groiner Stretch
-5/side Cossack Squat
-10 Scap Pull ups
+
Prep with Barbell:
1 Set x 6 reps each of the following movements:
-Clean Grip RDL’s
-Clean Grip Deadlifts
-Hang Clean Shrugs
-Hang Muscle Clean
-Squatting Quad Ankle Rocks
-Front Squats
-Clean Pull Unders
-Hang Power Clean + Push Press
-Hang Squat Clean + Push Jerk
-Power Clean + Split Jerk
-Squat Clean + Split Jerk
1 Clean and Jerk @ Max Load)
For Time:
-60 Kipping Pull-Ups
-50 Box Jump Overs
-40 Barbell Thrusters @ 45/30 kg
Time Cap: 9 minutes
L-Sit
Set 1 – for Max Duration
Set 2 – @ 50%
Set 3 – @ 50%
Set 4 – @ 50%
Rest as needed
1 x AMRAP L-sit with hands on boxes
Set ends when feet fall below hands
If less than 10 sec perform a tuck sit
+
3
50% of max duration hold from above
Rest :30-60 between sets
TC: 9 Min