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Trainer Warmup 10 Min.
We are in Champ. Day Prep. Week so do not wonder if we take you out of your Comfort Zone already and throw some “weird staff” at you! I encourage everybody to at least read the blog regularly whether you follow your Boxes, your own or even Main Site Programming. However to get you well prepared for Champ. Day IV it won´t be a disadvantage to get this stuff in your training. Especially for our affiliate and non affiliate competitors. HC Andi
Skill: Squat Cleans
Competition: 3 Position Squat Clean, Floor/Low Hang below Knees/High Hang Mid Thigh; 15 Min. to work up to a heavy complex. Touch and Go, No Regrip, No Drops, control your load. Work in teams.
Fitness: 3 Position Power Clean, finish complex with 1 Front Squat, Floor/Low Hang: below Knees/High Hang: Mid Thigh; 15 Min. to work up to a heavy complex. No Drops, control your load. Work in teams
4 Rounds for time of:
2 Ring Muscle Ups
5 HSPU (Reg. Standard: Men 20´s/Ladies 10´s)
7 Squat Cleans 65/42,5kg
No Drops! Scaling Option for Muscle Ups >3 Bar Muscle Ups> 5 Floor Muscle Ups; If you do not know Muscle Ups you should not go Competition here! Your Coach has no time to install before the Wod. We get them back in later in the Champ Prep Weeks.
4 Rounds for Time:
4 Strict C2B PullUps
12 Push Ups
7 Power Cleans + Front Squat 50/30kg
Scale movements and weights as needed. PullUp> Banded still strict though, Pushup> Lady Style.
Never insult a judge severely. We won´t be as gentle as Castro, I can tell this. Positive “Trash Talking” is O.K. ; ))