ASTRO BOY

warm up

10mins total of:

-jumping

-pulling

-pushing

-hip flexion & extension

utilize varied movements/exercises & reps to fulfill the requirements above

focus/skill

3rd pull

What's the "third pull"? It's the point at which you've reached full extension of the hips, knees & ankles with your shoulder behind the bar, and you pull yourself under the bar. This occurs in both the snatch and the clean and jerk.

- stick the landing

- fast & high elbows in clean

- violent & aggressive 'pull under' with arms locked out in snatch

workout

amrap in 4mins of the couplet:

85% of bodyweight hang power clean & press (strict press; no push or jerk) x 3

hspu x 3

immediately after the amrap, you have precisely 4mins to complete a 400m sprint with a rest period. upon completion of the sprint, you will rest for the remaining amount of time. for example: if takes you 2mins to complete the 4oom sprint, then you have 2mins to rest; if it takes 3:30 to complete the 400m, then you have 30secs to rest. don't dog the 400m sprint; maximize your rest period by going fast & hard on the sprint. after the 4min sprint/rest interval, continue immediately to the next amrap:

amrap in 4mins of the couplet:

85% bodyweight squat clean thrusters x 3

strict pull ups x 3

repeat 4min sprint/rest interval as outlined above.

amrap in 4mins of the couplet:

85% bodyweight ground to overhead x 3

strict ring dips x 3

repeat 4min sprint/rest interval as outlined above.

amrap in 4mins of the couplet:

85% bodyweight overhead squat x 3

muscle ups x 3

*in its entirety, with a continuously running clock, this workout is exactly 28mins in duration.

*if you must scale the load, use the same scaled load for the entire workout.

*if you don't have a muscle up, perform jumping muscle ups. set up the rings slightly below shoulder level; use false grip and with feet directly below rings, descend below and pull into muscle up transition to bottom of the dip and jump to full extension.