Wednesday 02.09.2022

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Bethany and Cassandra during a Hang Power Clean event during their competition Weekend, yesssss!

Warm-up Drills
I. Row 750m
II. 2 Rounds of
10 x Hollow Rocks
10 x Banded Pull Aparts
10 x Seal Stretch to Down Dog
II. Dynamics & Mobility

Impact/Focus: Rings & Things Part 2
Every minute on the minute, work through the following tasks for 12:00 total.

Minute 1: Ring Support x :10 + Ring Depth x :10
Minute 2: L-sit x :20
Minute 3: Ring Support x :10 + Ring Depth x :10
Minute 4: L-sit x :20
Minute 5: Ring Support x :10 + Ring Depth x :10
Minute 6: L-sit x :20

Minute 7: Max Reps Dips
Minute 8: Max Reps Strict K2E
Minute 9: Max Reps Dips
Minute 10: Max Reps Strict K2E
Minute 11: Max Reps Dips
Minute 12: Max Reps Strict K2E

*Max rep sets are performed during the first :20 of each respective minute, the remaining :40 seconds is rest/transition time

Notes: Scaling to Push-up holds at top and bottom of reps is applicable in lieu of the Ring Support progression. Push-ups would be the max rep movement substitution for Ring Dips if this was the scaling option selected. Additional details will be covered during the whiteboard brief.

Post scores to comments.

“Le Barbell Humbler”
12:00 AMRAP of

5 x Hang Power Cleans (95/65lbs)
8 x Front or Back Rack Lunges (95/65lbs)
10 x Sumo Deadlift High Pull (95/65lbs)

Post scores to comments.

Samy Daghir

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