Took a few days to get this up, pretty fun to watch.
Elisabeth Akinwale vs. an evil bar.
Elisabeth wins – 2:20 Fran:
Regional camp registration will be up in a few hours.
1) 5X3 Snatch from Blocks (just above knee)– heavy but perfect, rest 60 seconds DEMO VIDEO
2) 5X3 Clean from Blocks (just above knee) + 1 Push Jerk – heavy but perfect, rest 60 sec. DEMO VIDEO
3a) 3X3 5-Step Duck Walk – heavy, rest 60 sec. DEMO VIDEO
3b) 3X5 Snatch Grip Push Press – heaviest possible, rest 60 sec.
Notes: One rep of Duck Walks would include 5 steps forward and 5 steps back. After each set the athlete should stand, drop the weight, and Snatch it again before beginning the next rep. Use a weight that is manageable, especially if this is your first time performing a weighted Duck Walk. Spencer DOES NOT walk back in the demo video (@100kg)—it is a no-rep.
HBBS: 2X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 60 sec.
5 rounds for total working time of:
3 Muscle-Ups + 5 Ring Dips
15 KBS 32/24kg