Warm up: 8 min Assault bike steady(avg 10/7 cal per min)+4 min :15 sprint/:45 chill

or 12 minutes shadow boxing


A. 1 power clean+2 cleans

3×2 @ 65%

3×3 @ 70%

B. Clean High pull**

5×3 at 70%

5×2 at 75%

C. Snatch Balance

3×2 at 70%

D. Class metcon

E. 50/40 bar muscle ups*

*5 burpee box jumps 30/24 at start and every break

**The clean high-pull is identical to the clean pullwith the exception of a continued upward pull of the bar with the arms following the extension of the body. Set your clean starting position tightly and initiate the lift by pushing with the legs against the floor. Shift your weight back slightly more toward the heels as the bar separates from the floor, and maintain approximately the same back angle until the bar is at mid-thigh. At mid- to upper-thigh, your shoulders should be at least slightly in front of the bar. Accelerate the bar aggressively with violent leg and hip extension, keeping the bar close to the body and allowing it to contact at the hips. The movement should be directly vertically with a focus on extending the body upward, although to maintain balance, it will be leaned back slightly. As the legs and hips reach full extension, pull the elbows up and to the sides, keeping the bar in immediate proximity to the body. The aggressiveness of the push against the ground should result in the lifter’s heels rising off the floor as the extension is completed, and this fully extended position should be maintained by maintaining pressure against the floor until the bar stops moving upward. The goal is to elevate the elbows as much as possible—focus on lifting the elbows rather than the bar in order to ensure proper movement and final position. Depending on the weight, the elbows may not actually reach maximal height, but that is always the goal. Technically, if the arms are engaged and pulling following the extension of the body in the pull, the exercise is considered a high-pull.

Tuesday, December 11th, 2018 at 6:27 am / Competitive