16. Juni 2022
Jun
16
B. Specific (Part A)
Ladder drills
– Hop Scotch
– Scissor drill
– One leg forward hop out
– One leg forward hop back
– Icky Shuffle
C. Specific (Part B)
1. Tempo muscle clean
Tempo + pause power clean (pause above the knees)
Tempo power clean
Clean ramp up
2. Prepare metcon
2 rnds
1 power clean
2-5 box jumps
Scaling Options
Beginner
10 rounds
3 Power cleans @ Singles
10 Box Jumps, no rebound
100m run/ Bike 200m
Intermediate
Reduce rounds if needed
Perform
N/A
Score: For Completion