#UnionComp – The Granite Games Cycle – THURSDAY (08/03/2017)

Strict L Sit Rope Climb: 6 x 1

Obviously we did rope climbs yesterday but the format of today’s climbs is very different. Focus on a perfect L Sit position and climb up and then control the descent back down without using the legs.

“Macho Man”

EMOM ten minutes, then until failure:

3 Power Cleans (185/133)

3 Front Squats (185/133)

3 Push Jerks (185/133)

(+1) 3 Power Cleans (185/133)

(+1) 3 Front Squats (185/133)

(+1) 3 Push Jerks (185/133)

Credit to Ben Burgeron. The format of the above workout is ten minutes of EMOM completing three power cleans and three front squats and three push jerks; all within the same minute. After ten minutes has elapsed then one repetition is added to all three movements every consecutive minute until the prescribed volume can no longer be completed. Be sure to choose a loading that is extremely comfortable for the first couple of minutes.

AMRAP six minutes:

0:15 Hanging Tuck Hold

10 Sit Ups

Another one of our classic AMRAP midline buy outs. This should be another good one!

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