Back to Clean and Jerk assistance exercises today, followed by some hang squat cleans in the conditioning routine. I know it is for time, but remember, form comes first, then intensity; if you need to slow down to perform the exercise correctly then so be it.
In the long run you will see greater gains from doing an exercise correctly from the start than you will by using bad form and relying on brute strength to see you through. In doing so, you are artificially creating a ceiling on what you can accomplish.
A new progression on the buy in this time, muscle-ups and hand stands. Give them both your best shot.
Interesting cash out exercise today; it's not often we are tested on our coordination in a fitness environment, but in the sporting arena it is often one of the most important (and overlooked) facets to fitness. Read the link to see how to do the test then record the result, we will do this again in the near future to see if there is an improvement.
Buy In
10 Negative Muscle-Ups
1 min total handstand (wall assisted if required)
Strength/Skill
Back Squat (High Bar): 5x5
Press: 3x5
Conditioning
5 rounds for time
10 Hang Squat Clean @ 60Kgs
10 Ring Dips
Scale weight as required.
Legionary: 3 rnds for time.
Cash Out
Wall Toss Test - max attempts in 30 seconds.
For every dropped attempt do 5 squats
Post results to comments or your FK.UK log.
Vires et Honestas
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