1 Power snatch +1 snatch balance
3′ amrap Power snatch 40/25 (più veloce possibile)
1 Power Clean & push jerk
3’amrap Power Clean &push jerk 40/25 (più veloce possibile)
—One&Only Team Competitor–
1: Bench press: Work up to a 1 RM.
*This is the peak of the 2nd 531 cycle, so goal is to hit a establish a new max.
2: Rope climb: Every 30 seconds, for as long as possible, complete:
-1x rope climb (15ft)
*If rope climbs are a major strength of yours, go legless. I’d like to see at least 10 rounds/climbs, so you can use that as a gauge on what method you use. If you think that legless is a walk in the park, then make them L-sit rope climbs.
Work Capacity: Complete AMRAP in 15 minutes of:
-10m front rack lunge (135#/95#)
-2x muscle up
*After each round completed, add 2 muscle ups. For example, rd 2 = 10m + 4 muscle up, rd 3= 10m + 6 muscle up, etc.
Core: Accumulate a total of 3 minutes of:
-L-sit on the rings