Tuesday: Behind the Scenes
——————————————–
Fitness Only; 6:30pm
Pre-Skill; Structural; Pull Up Negative w/partner; 3 sets of ~5 reps; 41A1 back & forth w/partners
Skill: Hang Power Clean Progressions &
Sets of 5 reps with bar (can add some weight as needed – but mostly to get the movement down for the Open)
WOD:
10 Min AMRAP;
4 min Wall Ball
3 min Jumping Pull Ups
2 min KB Swings (russian)
1 min Wall Ball
Fitness/Performance/Sport:
A. EMOM for 10 minutes;
Fitness: Hang Power Clean x5 reps
Perf: Power Clean x2 (rest 5 sec between reps- so basically heavy single rest 5 short seconds heavy single)
Sport: Power Clean x2 Must be T&G
B. 10 min Work Capacity Test 3.0
1 pt per rep – total points wins.
- 4 min
Wall Ball (all)
- 3 Min
Pull Ups: (F: Jumping/Chin; P: Chin/CtB S: CtB)
- 2 min
F: Russian KB swing OR Hang Power Clean
Perf: Power Clean (~2/3 of A)
Sport: Power Clean – must be sets of 2 T&G (~2/3 of A)
- 1 min
Wall Ball (all)
C. Max Bridge Hold with 45/25# on hips.