A. Context : Competition
Context : Competition
Pacing for a good score.Scoring: Not Scored
B. Bodyweight Warm – up :
Bodyweight Warm – up :
3 Sets of :
8 Ring Rows,
8 Squat Jumps,
8 Hanging Knee Raises/Knees – to – elbow,
8 Lunge Steps,
1 Crab BridgeScoring: Not Scored
C. Mobility :
Mobility :
HIPScoring: Not Scored
D. Practice :
Practice :
Spend 10 minutes working up to a challenging Clean and Jerk (80-90%) or perform 4 reps on the minute for 5 mins.Scoring: Not Scored
E. 'U Can't Touch This'
'U Can't Touch This'
For time
400m Med Ball Run (20/14/10)/500m Row/1,000m Airdyne
Then 5 Rounds
6 Hang Power Cleans (135/85/55)
40' Suitcase Dumbbell Walking Lunge -One Hand- (45/30/15)/6/6 Reverse Lunges
12 toes – to – bars
Then 400m Med Ball Run again (same)/500m Row/1,000m AirdyneScoring: Time (lower is better)