May 12, 2018 – Competition

Dynamic Mobiliy, Activation and Warm-Up
Start the clock and …

Reverse Alternating Lunge x 12 reps
Alternating Side Lunge x 12 reps
Spider Crawl x 6 reps

When the running clock reaches 5:00…
Banded Monster Walks x 20 reps fwd/backward
Banded Lateral Walks x 20 reps each direction

When the running clock reaches 8:00…
Four sets of:
Jump Rope x 20 seconds
Rest x 10 seconds

and then …

Four sets of:
Goblet Squats x 20 seconds
Rest x 10 seconds

and then

Side Plank Hold x 45 seconds

A.
Build to 80-85% of your 1-RM Clean and Jerk

B.
For time:
20 Clean & Jerks @ 75% of 1-RM

C.
Four sets of:
Single-Arm Kettlebell Presses x 8 reps each arm @ 2111
Rest as needed
Single-Arm Kettlebell Row x 8 reps each arm @ 2111
Rest as needed

D.
Four sets for times of:
Row 300/250 Meters
10 Bar Muscle-Ups
Rest 60 seconds
20/15 Calories Assault Bike
15/10 Strict Handstand Push-Ups
Rest 2 minutes

Compare to April 7, 2018.

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