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130402

2
Apr

130402

Warm-Up / Skill:
100 Double-unders for time.

GENERAL:
Wrist Circles
Arm: Big & Small Circles
Neck Back & Forth
Torso: Bow & Bend, Circles
Leg Kicks
Ankle: Stretch, Circles
In-step Stretch
Squats

Burgener Clean Warm-up
(1) Down & Up
(2) Elbows High & Outside
(3) Muscle Clean
(4) Clean Land – 2″ 6″ Squat
(5) Clean Drop

Strength 1:
Pull-ups (5-minute ME Test)
EMOM for 5-minutes, ME Kipping Pull-ups.
** Unbroken sets.
** Do not exceed 45-sec of work.

Strength 2:
Bear Complex (1RM)
EMOM for 10 minutes.
** Increase weight each set of 1 rep until 1RM.
** 1 rep = Power Clean + Front Squat
+ Push-Press + Back Squat + Push Press
** No Cluster Combo. Must complete each mvmt.

Metcon:
No Benchmark (Time)
3 rounds for time.
15 Shoulder To Overhead
45 Double-unders

Games 155/105
Regionals 135/95
Open 95/65