Monday, April 19, 2021

Performance

6×2 Hang Power Clean and Jerk, Every 90sec

Quarterfinal Test 1 (modified):

For total time:

3 rounds of:
10 Strict Handstand Push-ups
10 Hang Power Cleans, 125#/85#
50 Double-unders

Rest 1 min., then:

3 rounds of:
10 Kipping Handstand Push-ups
10 Shoulder to Overhead, 125#/85#
50 Double-unders

Time cap: 12 min

Intermediate

6×2 Hang Power Clean and Jerk, Every 90sec

For total time:

3 rounds of:
10 Box Handstand Push-ups
10 Hang Power Cleans, 95#/65#
30 Double-unders

Rest 1 min., then:

3 rounds of:
10 Handstand Push-ups, AbMat
10 Shoulder to Overhead, 95#/65#
30 Double-unders

Time cap: 12 min

Fitness

Every 90 sec for 6 sets
3 Hang Power Clean
3 Push Press
12 Jack Knife Sit-ups

For total time:

3 rounds of:
10 Z-Presses
10 Hang Power Cleans, 65#/45#
30 Double-unders

Rest 1 min., then:

3 rounds of:
10 Hand Release Push-ups
10 Shoulder to Overhead, 65#/445#
30 Double-unders

Time cap: 12 min

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