April 10, 2018 – Competition

A.
Every minute, on the minute, for 15 minutes:
Minute 1 – Strict Ring Dips x 12-15 reps
(these should be slow and controlled)
Minute 2 – 1-2 Strict Muscle-Ups + 1-4 Kipping Muscle-Ups
Minute 3 – Legless Rope Climb from seated position x 1 ascent (15′)

B.
Every 2 minutes, for 8 minutes (4 sets):
Sotts Press x 3 reps
(clean grip, pressing from the front-rack position in receiving)

C.
Every two minutes, for 20 minutes (10 sets):
Power Clean + Jerk + Clean & Jerk

Build to today’s heavy.

D.
Three sets of:
Barbell Loaded Bulgarian Split Squat x 9-10 reps @ 30X1
(use the same weight as last week)
Rest 90 seconds
Jefferson Curl x 10 reps @ 4141
Rest 90 seconds

E.
Three sets of:
Bar Skull Crushers x 10-12 reps @ 20X1
Rest 30 seconds
Banded Overhead Triceps Extensions x 30 reps @ 20X0
Rest 30 seconds
Dumbbell Floor Press x 12 reps @ 2111
Rest 90 seconds

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