Thursday 121227

“Louie Albert”, cleaning stuff.


5 x 3-position (ankle, below knee, hip) clean pull + clean (full), heavy as possible, rest 3 minutes
clean and jerk (2 + 1): 2 x 2 @ 75%, 3 x 1 @ 80%, 2 x 1 @ 85%, rest 3 minutes

Note: On the 3-position clean pull, the first pull is about 2-3″ off the ground, above ankle height. On the clean and jerk segment, perform two clean then one jerk.

With a running clock:

On the initial minute:
“1/2 Annie”
double unders
Abmat sit-ups

On the 8th minute:
5 minute amrap:
5 bar muscle-ups
5 hang power snatches @ 60-65%

On the 18th minute:
“1/2 Annie”
double unders
Abmat sit-ups

Practice one of the following skills for 15 minutes:
1) handstand pushups on parallettes
2) ring handstand pushups
3) free-standing handstand pushups

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