1-Skill:

Kipping handstand push up

2- Work cpacity:

From 0 to 10′

5 handstand push up

5 deadlift 80/60

Rest 1′

from 11′ to 15′

in team of 2: I go You go

max rep of Power clean & press 50/30 (uno di fronte l’altro 1 power clean & press ciascquno)

Score: max rep di power clean & press nei 4′

 

–One&Only Team competitor–

Strength: 

1: 2-position clean + jerk: 10 rounds – Every 2 minutes, complete:

-1x hang clean + 1x clean + 1x split jerk (Work up to a max 1+ 1+1 for the day, but keep it crisp and goal is no misses. They do not need to be touch and go, so if you’d like to reset after the hang clean, feel free and the jerk is only after the second clean)

2: Push press (deload week): Warm up then:

-50% x 5 reps superset with 3x pause barbell bent over row (AHAP)

-60% x 5 reps superset with 3x pause barbell bent over row (AHAP)

-70% x 5 reps superset with 3x pause barbell bent over row (AHAP)

*If you have a true 1 RM, take percentages off 90% of that number. For the bent over rows, pause for 3 full seconds at the top positions (I.E.:With the barbell in contact with your chest).

Work Capacity: Complete 3 rounds for max reps of:

-3 minute max rep double unders (If you get to 150 reps unbroken or 200 total, spend the remaining time on triple unders)

-2 minute max rep 2-arm Russian KB swing (53#/35#)

-1 minute max rep GHD sit ups

*Rest 2 minutes between rounds

 

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