B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back
C. Specific
1 Set
-5/5 Airplanes
-7/7 Pause bulgarian split squats
-3 Hang clean pulls
-3 pause hang cleans*
*Pause in reception
Score: Time
TC: 20mins
*Attempt a double under every 10-20reps
Intermediate
For time
50-30-10
Double under
Toes to eye level
Cal Row
COMP
As written
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TC: 15mins
Scaling options
Beginner
6 sets
3 Low Hang Clean @moderate
Intermediate
As written
COMP
2-3 x EMOM 6
Min 1,4: Deadlift
Min 2,5: 50′ Broad Jumps
Min 3,6: 3 Low hang Clean @80%+
Rest 3 minutes between each EMOM