• Teaching Notes
At this time’s session facilities round explosive Olympic lifting and gymnastics beneath fatigue. We’ll begin with a technical clear and jerk advanced to refine motion mechanics, adopted by a quick, high-skill triplet in “Excessive Flying Robin.” The main focus is managed barbell biking, environment friendly gymnastics, and strategic pacing on burpee field soar overs.
weightlifting:
Each 2 minutes for 12 minutes.
1x [ 1 Power Clean + 1 Squat Clean + 1 Split Jerk ], choose load
The objective right here is constant mechanics and to construct within the vary of 85%.
metcon: “Excessive Flying Robin”
9-7-5 reps, for time of:
Bar Muscle-up
Shoulder-to-Overhead, 155/105 lbs
Burpee Field Soar Over, 24/20 in
Aim: 7-11 minutes
Time Cap: 14 minutes
Equipment:
Each 1 min for 12 minutes, alternating between:
6 Strict Pull-ups
6 Strict Ring Dips
