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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

then

Competition:

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

Score: Time

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.

Fitness:

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.

Score: Time

Never insult a judge severely. We won´t be as gentle as Castro, I can tell this. Positive „Trash Talking“ is O.K. ; ))