Squat Clean 7×3 (lavora con le triple in modo da andare a trovare nelle 7 set il max delle tre del giorno….I Clean devono essere touch & go)
Score: registra il peso
—ONE&ONLY TEAM COMPETITOR–
1) Muscle Snatch + snatch balance (no dip): Spend 10 minutes, working up to a 1 rep max for the day.
2) 2 position pause squat snatch: 5 rounds – Every 2 minutes, complete:
-1x squat snatch with a 3 second pause in your launch position and a 3 second pause in your receiving position.
*Launch = 1″ above the knee/hang position
3) Squat snatch: 5-10 rounds – Every 2 minutes, complete:
-1x squat snatch (Work up to a max for the day)
*Start where you left off in portion #2, and go up dependent on how you feel for the day. If you are feeling beat up, perform 5 solid singles at the same weight, but if you are feeling good, take it up! You shouldn’t need more than 10 reps to find your max.
Work Capacity: Complete the following for time:
-150x wallball (20#/14#)
*Kicker = Each time that you break, stop what you are doing and immediately perform 2x rope climbs.
Core: 5 rounds, not for time:
-5x Pause weighted back extensions (AHAP)
*3 second pause at top/full extension position.