Joint Prep. 6 x 30 sec Plate elevated samson stretch (Alternate between sides) then 3 Rounds 5 Snatch Grip RDLs 65/45 5 Hang Snatches 5 Pressing Snatch Balance Rounds are to be done unbroken rest 30 seconds between rounds KBC 2 minute Rack Hold with a half send off every 10 seconds Re
Rest Day IMPORTANT Notice: We will be opening the online registration for the second Annual PipeHitters Classic sometime tomorrow. We will be taking 30 Men and 30 Women for the event. I will be posting a link to the comment section so you guys have first crack at signing up sometime d
7th Edition Joint Prep./KBC 2 1/2 minutes Max complex Right Arm Switch 2 1/2 minutes Max complex Left Arm Complex = Russian swing, clean, jerk, snatch * Come directly out of your snatch lock out into your next complex *Setting the bell down before time expires terminates your set. SWO
7th Edition Joint Prep. Partner hip flexor stretch CWOD Row 750 Meters “Mindy” Row 750 Meters *Post total time including “Mindy” and number of Rounds completed to comment. Cool Down 2 minutes after 3 minutes of skipping rope
7th Edition Joint Prep. Jump Progession KBC Snatch 5 Cycles Right Arm Switch Snatch 5 Cycles Left Arm Cycle = 15 Second overhead Snatch Lockout/ 15 Second KB Static Hang SWOD Snatch 50% 3×3, 60%x2, 70%x2, 80%x2, 85%x2, 88%x2, 90%x2 Snatch percentage is taken from last mondays Max
7th Edition Joint Prep. Partner Stretch Slobber Knocker Saturday “PaulisDrunk” 3 Rounds 25 Chest to Bar pullups Row 250 meters 25 Pendlay Rows 95/65 Happy Birthday dickhead CC class is at 11 tomorrow. The 10 oclock class is not an option for CC athletes.
7th Edition Joint Prep. 3 Rounds 5 Snatch Grip RDLs 65/45 5 Snatch Grip Shrugs 5 Power Snatches Rounds are to be done unbroken rest 30 seconds between efforts KBC 1 1/2 minute Rack Hold with a half send off every 10 seconds Rest 1 1/2 minutes 2 Minute Max jerk for cadence Rest 2 minut