Steady through:
30' HS Walk or 2 Wall-walks
12 Clean High Pulls
30' HS Walk or 2 Wall-walks
10 Muscle Clean
30' HS Walk or 2 Wall-walks
8 Hang Clean from mid shin
GET POWERFUL
Power Clean
In 13:00 Establish a T&G 2RM
GET FIT
5 Rounds of:
200m Run
6 Power Clean at 185/135
6 Bar Muscle Up
Rest 1:00
18 Min Cap
COMPETITORS EXTRA
4 Rounds of:
25 Box Jump Over 24/20"
75' HS Walk or 5 Wall-walks
1:00 Rest
COACHES NOTE:
On the workout athletes should have a weight they can single smoothly through without ANY risk of a failed rep. The gymnastics should be no more than 3 sets no matter the modification or round.
ATHLETES NOTE:
Make sure you hit lots of lighter sets, focusing on positions and timing while building to your heavy attempts. If you rush your way to heavy weight, you'll likely miss out on many aspects of this piece.
BODYBUILDING WORKOUT
Back, Calves & Abs
2-Way Super-set of:
- Barbell or T-bar Row (3 x 8-12 reps)
- Standing Calf Raise (3 x 20 reps)
- Wheel of Pleasure (3 x 30 reps)
- Lat Pull-down (3 x 8-12 reps)
- Leg-press Calf Raise (7 x 20 reps)
- Reverse Crunches (3 x 20 reps)
- Seated Row (3 x 8-12 reps)
- Russian Twist w/Plate (3 x 20 reps)