A. Context : Practice
Context : Practice
How to breathe when resting to maximize recovery (nasal breathing, slow and controlled)Scoring: Not Scored
Dynamic Warm – up :
3 sets of :
50 Single Unders/30 Double Unders,
10 Push – ups,
10 Sit – ups,
10 Ring – rows
B. Mobility :
Mobility :
SHOULDERScoring: Not Scored
C. Practice :
Practice :
working up to a challenging clean (power, split, or squat) plus two jerks (80-90%)
Scoring: Not Scored
Time Cap: 10 minutes
D. Rounds for Reps of Sled Pushes, Power Clean and Jerks, and Bar Facing Burpees
For 4 Rounds spend 1 minute on each movement, trying to accumulate as many reps as possible:
– Sled Push 20 feet @ 90/50 lbs
– Rest for 1 minute
– Power Clean and Jerk @ 135/55 lbs
– Rest for 1 minute
– Bar Facing Burpee
– Rest for 1 minute
Rest 1 minute between each round