Fri Apr. 4 "CFG Age Group Semis Event 1"

Move

1) 2 Hang Power Cleans
EMOM x 10: Building

2) 10 Min AMRAP:
1 Power Clean
1 Chest-to-bar Pull-up
2 Power Cleans
2 Chest-to-bar Pull-ups
…
Continue adding 1 rep to each movement

Train

1) 2 Squat Cleans
EMOM x 10: Building

2) CFG Age Group Semis Event 1:
10 Min AMRAP:
1 Clean (Power or Squat) @ 185/125
1 Bar Muscle-up
2 Cleans
2 Bar Muscle-ups
…
Continue adding 1 rep to each movement

Stimulus

1) Use this as a warm-up and build past what you will do in the conditioning workout. These should remain technical, building to a maximum of 80% of your best clean. Can be drop singles.

2) Select weights and a gymnastics movement that allows you to be able to do a rep every 10-15s. Goal at a minimum should be to complete the first five rounds (15 reps of each movement) in the 10 minute window.

Extra Credit

Row Conditioning: For Time 5000/4500m
Performed as ..
1:30 Work
0:30 Rest