B. Mobility
PVC shoulder dislocate
10-12 Repetitions
-As close as you can while maintaining lock out and retraction in the scap
Score: Total TTB reps
KG: 50/35
Score: Rounds + reps
Intermediate
Amrap 12 minutes
8 Hang Power Clean @95/65
15/12 Cal Bike/Row/Ski
COMP
Amrap 8 minutes
8 Hang Power Clean @115/75
50 Double unders
Points of performance:
– Press aggressively forward and hold there for 2-3 seconds for every rep
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*Athletes must be consistent with the height of each rep for the whole workout.
Beginner
Every 2 mins for 12 mins
10 Pendlay Rows
30 sec max Strict Knee tucks* Or V-ups
*Knees as high as possible
Intermediate
Every 2 mins for 12 mins
10 Pendlay Rows
30 sec max Strict Straight leg raises*
*Lift the legs as high as possible, but keep them straight with the knee’s locked out.
COMP
Pendlay rows
3 x 10
Rest 60 seconds