Trainer Warmup 10 Min.+ Skill Session Warmup PVC 5 Min.

Strength/Skill: Snatch Grip Deadlift-Snatch Grip High Pull-Muscle Snatch

Competition: EMOM 12 Min 1 Deadlift 1 High Pull 1 Muscle Snatch (all Lifts hook gripped, if we catch you non hooked you owe us 1000Pushups). Competitors set up another Bar and perform 3-5 Reps Pendlay Row after each Complex. Work in teams. We do not want any rebend of the hips for the Muscle Snatch at all!!! This is pure posterior chain strength. No Drops, Control your load on the way down!

Fitness: EMOM 12 Min 1 Deadlift 1 High Pull 1 Muscle Snatch (all Lifts hook gripped, if we catch you non hooked you owe us 1000Pushups).

then

12 Min. Amrap.

Competition:

7 hang Muscle Snatch 50/30kg

3 T2B

2 HSPU reg. Standard

1 Muscle Up

Score: Reps (1 Round=13 Reps)

Fitness:

7 hang Muscle Snatch 35/20kg

5 T2B (or hanging Knee raises)

7 Pushups HR

5 PullUps

You can only go Competition here if you´re capable of all movements! other than that go fitness. We will not have time to coach you on HSPU or Muscle ups. Fitness use most difficult progressions at all movements.

Remember Rudy Nielsen (look back at tuesdays Blog), the outlaw Coach. He says he is old now see yourself what being old means to him… 

„1.000´s Week“

Today: 1.000 Situps, (TC:60 Min.)