Warm up: gymn+shoulder and hip mobility
A: light 3rds
- 8 atomic sit up light plate
- 8 bb good morning
- 8/8 one kb sumo dl high pull light
- 8 bb sq snatch
B: Clean complex (climbing rx:heavy, open,focus on technik)
8min: every min 1 clean high pull+1 power clean++ 1 low hang power clean+1 hang sq clean
C:Power:
every 3minx5=15min
- 8 front sq 65 %
- 12 chin pull up
D:Metcon
Buy in:
20/15 hspu Scaled: 5 wall climb
then
2rds
20wb 9/6
10 ttb/kte
20 hrpu
10ttb/kte
Out:20/15 hspu Scaled: 5wall climb