Trainer warm up 15 min.
Skill: Clean Complex 1PowerClean+1FrontSquat+1Squat Clean. (10 Min.)
10 min to work up to 1 heavy and excellent complex. This is not a 1 RM Test. Focus on pulling yourself under the Bar.(remember Coach Burgener in the video)
WOD (20 Min.)
EMOM 4 Rounds
Min.1: 5-10 HSPU* / 10 HR Push Ups (knees cannot touch the ground).
Min.2: 5 TnG Squat Cleans 70/45//45/30kg.
Min.3: 3-5 Unbroken Ring Muscle Ups**/5-10 Strict Pull Ups.
Min.4: Max. Distance of 5m “Box Push Shuttles”*** 40/20kg//20/10kg
*Please use designated HSPU Spots only. Your choice of progression, kipping-strict- deficit .
**Bar Muscle Ups are acceptable.
***Put the rx´d weight(plates) on top of a box and push the box 5m forth, hustle on the other side and push it 5m back.(just like a prowler push) Use the artificial turf area. (6 spots).
Coaches divide athletes into 4-5 groups.Max. 6 athletes per at a station.)