aalej Snatch magic with Jacques Van Heerden!

 

 

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

1. EOMOM 10:

  • Odd: 2 Turkish get-ups Even: 10 kip swings or
  • Ten minutes deliberate practice of the 10 positions of the Turkish get-up.(10 min)

2.”Pull-up Annie” 50-40-30-20-10

  • Double unders
  • Sit-ups
  • /2 Pull-ups

LIII: 5-4-3-2-1 Muscle-ups (instead of pullups)

LII: “Pull-up Annie “as Rx’d or AMRAP :90 double-unders AMRAP :90 sit-ups AMRAP :90 pull-ups AMRAP :75 double-unders AMRAP :75 sit-ups AMRAP :75 pull-ups AMRAP :60 double-unders AMRAP :60 sit-ups AMRAP :60 pull-ups AMRAP :45 double-unders AMRAP :45 sit-ups AMRAP :45 pull-ups AMRAP :30 double-unders AMRAP :30 sit-ups AMRAP :30 pull-ups (15 min. total) Scale pull-ups as needed LI: sub:double under practice, butterfly sit-ups and ring rows 3. Review, as a group, the mobilizations for April. (20 min)

 

 

Have fun!