Trainer Warmup 10 Min + Burgener Warmup 5! Min.

Skill: Hi Hang Squat Clean

Competition: EMOM12: 1 HiHang Squat Clean, Focus on creating Bar Speed through the middle, lowest possible Catch, 3 seconds Pause, find Balance only then Stand up. ABSOLUTELY NO DROPS!!!

Fitness: EMOM12: 1 Hi Hang Power Clean + 1 Front Squat. Pause 3 seconds in your lowest Squat. By the time you get familiar take a shot on Squat Cleans. 

then

„A GATAS“ (span.: auf allen 4en)

A: 4 Rounds of

4 Squat Cleans 75/45kg scale as needed. rx´d or -20% of skill session

4 Def. HSPU (20+10Bumpers) scale as needed

7 Min Time Cap

Rest 1 Min. (If you finish earlier you get more Rest)

B: 4 Rounds of

4 Squat Cleans 75/45kg or same weight as in A

4 Def. HSPU 

7 Min. Time Cap

Score: Time A/B.

Fitness:

A: 4 Rounds of

4 Power Cleans+ Front Squat 50/30kg scale as needed. rx´d or -20% of skill session

4 Box Push Ups@ MDP (most difficult Progression)

7 Min Time Cap

Rest 1 Min. (If you finish earlier you get more Rest)

B: 4 Rounds of

4 Power Cleans+ Front Squat 50/30kg or same weight as in A

4 Box Push Ups

Score: Time A/B.

California Road Trip Part 1