• Teaching Notes
We’re getting right into a difficult exercise right here with a mixture of a Hold Clear Advanced earlier than tackling the exercise “Shang Tsung”. The purpose right here with the exercise is to maintain the units small and manageable for the 15:00 AMRAP, which can assist construct quantity throughout in a neater circulation as you don’t have to consider taking off huge chunks as you deal with this exercise. The loading is supposed to gradual us down a bit and it’s anticipated that the Ring Dips will create somewhat extra of a problem in direction of the later rounds of this exercise.
weightlifting:
Each 3 minutes for 9 minutes.
2x [ 2 Hang Squat Cleans + 1 Split Jerk ], choose load
Carry out all @ 80%+ of Clear and Jerk
metcon: “Shang Tsung”
Full as many rounds as doable in 15 minutes of:
3 Energy Clear & Push Jerks, 185/125 lbs
5 Entrance Squats, 185/125 lbs
7/5 Ring Dips
9 Toes-to-bars
equipment:
5 rounds for high quality of:
4 Tempo Strict Pull-ups
5 L/5 R Weighted Lateral Lunges, choose load
6 Pike Ring Handstand Push-ups
