Technique & Movement – Snatch/Clean & Jerk/HSPU

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Gymnastics

EMOTM 6 Minutes of:

20-30s L-Sit (Rings)

MetCon

“McGhee”

30 Minute AMRAP of:

5 Deadlifts (185/275#)

13 Pushups

9 Box Hops (20/24″)

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Strength

Bicep Curls

MAX Reps @ (15/25#)

MAX Reps @ (20/30#)

MAX Reps @ (25/35#)

MAX Reps @ (30/40#)

MAX Reps @ (35/45#)

MetCon

For Time:

100 Pullups

*On Every Minute Perform 15 Double Unders*

[20 Minute Cap]

MetCon

8 Rounds of:

6/8 Calories Assault Bike

6 T2B

8 KB SDHP (1.5/2 Pood)

6 Burpees

-3 Minutes Rest-

*Score = Slowest Round*

Lift (Mechanics)

i) Push Jerk 3-3-3-3 (Ascending)

ii) TnG High Hang Clean Pulls 3-3-3-3 (Ascending)

iii) Hang Clean Pull 3-3-3-3 (Ascending)

iv) Clean Pull 3-3-3-3 (Ascending)

[10 Minutes Per Each Section]

Strength

i) Deadlift 8-8-8-8 (Ascending)

ii) Weighted Glute Bridge 5-5-5 (Ascending)

MetCon

3 Rounds For Time of:

9 Hang Power Snatch (75/115#)

15 Calorie Row

21 Wall Balls (W: 14/9 M: 20#/10′)