B. Mobility
Half kneeling hip flexor stretch
3 sets of 5 reps w/ 7 sec hold contraction
C. Specific
10/10 banded monster walks
6 Wall balls @As high as possible
5 Pause Back squat @explode up
Rest 2mins
For time
15 Clean and Jerk 135/95 lbs
15 Box jump over 24/20"
15 Kipping HSPU
KG: 60/40
Score: Each section for time
TC: 20mins
Intermediate
15 Clean and Jerk @115/75 lbs
10-15 Box jump over @24/20"
5-10 Strict HSPU or 15 Piked hspu
COMP
2 rounds for time
30 Clean and Jerk @135/95 lbs
30 Box jump over @24/20"
30 Strict HSPU
Rest 1:1
For time
15 Clean and Jerk @135/95 lbs
15 Box jump over @24/20"
15 Kipping HSPU
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1 @75%
1 @85%
Max reps @95%
Score: Reps @95%
TC: 10mins
Scaling options
Beginner
3×1 @Heavy + 3 sec down
Rest 2mins
Intermediate
As written
COMP
As written