Atarim

Strength:

(5 min)
3 sets of weighted plank 45 sec
then

Technique:

Hang Clean
(if you have accessory work, do it at this time)
then

Metcon 15 min:

Clean complex for quality

1 Clean pull from knee
1 high hang Clean
1 hang Clean from knee
1 front squat

coach will help you determine correct working weight (appx 65-75% 1 RM Clean)

 

Dizengoff

18:15 skills –  Kipping AND Bar muscle up

Technique:

strict ring muscle up
then

Metcon:

EMOM 12
even: 7 box jump
odd: 3 strict RMU/
5 strict chinup

Post your results to the Whiteboard.