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Get ready to rock out on your Toes to Bar! Our next skill series is on November 9th at 9.00 a.m. in Hadley!

 

 

 

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Three Rounds of:

  • 3 clean deadlifts
  • 3 clean pulls
  • 3 clean high pulls
  • 3 muscle cleans
  • 3 tall power clean pull unders
  • 3 power cleans

2. Power clean

  • 3-3-3-2-2-2.

Six sets to work up to the heaviest double you can handle today. (20 min) 3. Ten minutes for deliberate practice of positions of snatch and prep muscle-ups/pull-ups. After 5 min start adding weight. (10 min)

4. “Amanda” 9-7-5 reps for time of:

  • Muscle-ups
  • Squat snatches 135/95lbs.

Cut-off: 6 minutes. LIII: as prescribed LII: AMRAP in 75 seconds of muscle-ups (up to 9–if you complete 9 before time is up, move on to snatches) AMRAP in 75 seconds of snatches (up to 9–if you complete 9 before time is up, move back to muscle-ups, etc.) AMRAP in 60 seconds of muscle-ups (up to 7) AMRAP in 60 seconds of snatches (up to 7) AMRAP in 45 seconds of muscle-ups (up to 5) AMRAP in 45 seconds of snatches (up to 5) Bar may be power snatched, then overhead squatted to complete the rep. Sub: power clean + front squat as appropriate. If you don’t have muscle-ups but do have ring dips, sub band-assisted muscle-ups. Otherwise do pull-ups (2:1). LI: five rounds of 5 muscle snatches and 10 dips. Focus on the 7 positions of the muscle snatch and an appropriate scale for the dips with parallettes or band-assisted on the dip station.

5. Cash-out:

  • Jefferson Curls: 3x3@5151 tempo. Light-moderate weight as appropriate.
  • Powell raises: 3x8/side@3010 tempo

Have fun!