We’re virtually performed. Only one extra exercise.
• Teaching Notes
At the moment’s session is a energy and gymnastics battery take a look at adopted by the benchmark exercise “Diane.” The main focus is repeatable energy output within the Energy Clear take a look at, robust positioning within the Deadlift, and environment friendly biking in Handstand Push-Ups. Athletes ought to purpose for quick, high quality barbell biking within the energy take a look at and clean, managed urgent below fatigue within the metcon.
weightlifting take a look at:
As many reps as attainable in 2 minutes of:
Energy Clear, 85% 1RM
metcon: “Diane”
21-15-9 reps, for time of:
Deadlift, 225/155 lbs
Handstand Push-up
Purpose: 3-7 minutes
Time Cap: 9 minutes
Equipment half a:
Each 1 min for 10 minutes, alternating between:
12 Ring Rows
12 Ring Push-ups
equipment half b:
5 rounds for high quality of:
12 Kettlebell Curls, decide load
12 Kettlebell Overhead Tricep Extensions, decide load
