28
01 '19
Skills
The clean and jerk
METCON
For time:
37 clean and jerks
Lite/beginners (Technique focus)
40% bodyweight
Scaled
50% bodyweight
75% bodyweight
Rx
Bodyweight
Time intent: Approximately 10min (4 reps per minutes)
Maintenance/Mobility
Mandatory full body stretch 10min
Accessory work
Shoulder of steel
KB shoulder press 3×10
Weightlifting
Barbell cycling
30 unbroken power snatch
Gymnastics
30 ring muscle ups transitions (no dips)
Accumulate 1min of Front planche
Core
Accumulate 1min of L-sit hold on plates
