Every 90 Seconds x 12 Sets (18 Minutes) 1 - Strict Supinated C2B Pull-up (20X2 Tempo) x 4-5 reps 2- Split Jerk @ 70-75% x 2 reps *This is 6 sets for each movement. *For the Supinated C2B. the movement is STRICT. 2 Seconds Down, 0 in Bottom, Explode Up, 2 Seconds at the Top - We are going to progress this here to longer eccentrics and tempos to build better shoulder girdle strength. *Make sure your split jerk form is ON POINT!
A.1: Strict Chest to Bar Pull-up (6x4-5 reps)
A.2: Split Jerk (6x2@ 70-75%)
Today we are going to do a 12 minute amrap. I want you to try to pace out the first 9 minutes then go at a tough effort for the last 3 minutes. The power snatch weight should be something that you can move fast. I want you to scale the double unders to either half the reps or 2x the amount of singles. The push-ups should be as strict as possible. I am not a big fan of worming the push-up so modify to your knees, with a band around your waist or elevating the push-up using a barbell on the rig. Have the coach help you pick the right version for you!
Metcon (AMRAP - Rounds and Reps)
12 Minute AMRAP: 15 Power Snatch (75/53) 30 Double Unders 15 Push-ups 30 Double Unders
A.1: Tall Kneeling Dumbbell Strict Press (3x10/side)
rest 30 seconds
A.2: Bent Over Dual Kettlebell Row (3x10)
rest 60 seconds