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Monday July 9

“VAN DAMME” (BENCHMARK)

30 Power Snatches, 10 Ring Muscle-Ups
30 Power Clean and Jerks, 10 Ring Muscle-Ups
30 Thrusters, 10 Ring Muscle-Ups

  • Time Cap – 20:00

OPEN/PERFORMANE – 95/65

FITNESS 75/55, 10 CTB

 

TEENS

30 Power Snatches (PVC or sand filled pipe), 5 Strict Pull-Ups/Ring/Bar Rows/Jumping
30 MEDBALL Cleans, 5 Strict Pull-Ups/Ring/Bar Rows/Jumping
30 WALLBALLS, 5 Strict Pull-Ups/Ring/Bar Rows/Jumping

Time Cap – 20:00

 

**SCALING** To modify the ring muscle-ups, options can be to reduce the volume (5 per round, or 15 total), or to change to 2-1 CTB Pull-Ups per round. In other words, that would be 20 CTB Pull-Ups after each barbell set.

** OPTIONAL POST CLASS WORK**

 BODY ARMOR

Not for Time, 3 Rounds:
100 Meter Double Kettlebell Front Rack Carry (Video)
100 Meter Double Kettlebell Farmers Walk
200 Meter Sled Drag*

Round 1 Drag – Light
Round 2 Drag – Moderate
Round 3 Drag – Heavy

In all three drags, we are looking for a loading that we are confident we could complete with at most, 2 breaks during a 200m distance. The final weight is “heavy” and challenging, but not to the point where we need to break every 50 meters. A slow steady walk through the duration is the intention.

Melinda MettenMonday July 9

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