Warmup
3 Rondas
10+10+10
↔ con media sentadilla isometrica
:30 hollow Hold
:30 arch Hold
Movilidad cadera en sentadilla
Skill
Muscle up
a) 1 pie en la caja
b) Con ayuda de 1 mano
c) Llevando la pelvis a la barra
Weightlifting (Axle Deadlift)
Axel Deadlift 5x5
Grace
30 Clean-and-Jerks (135/95 lbs)
aka: “Amazing Grace.” Power cleans or full cleans are acceptable. Athlete may re-set after the clean or catch the bar in the rack position for the clean and push straight into the jerk without pausing. However snatches are not allowed.