June 9, 2018 – Competition

Mobility and Activation
Every minute, on the minute, for 12 minutes, complete:
Minute 1 – Inchworm Walk x 3 reps
Minute 2 – Hamstring Floss x 10 reps per leg
Minute 3 – Russian Baby Makers x 10 reps
Minute 4 – Rocking Box Bridges x 4-6 reps

A.
Every 3 minutes, for 15 minutes (5 sets):
(Power Clean + Hang Power Clean + Power Jerk) x 2 reps

*Sets 1-3 = @ 65% of 1-RM Power Clean
*Sets 4-5 = @ 70% of 1-RM Power Clean

B.
Complete as many rounds and reps as possible in 20 minutes of:
20/15 Calorie Assault Bike
15 Dumbbell Thrusters (50/35 lbs)
10 Bar Muscle-Ups

C.
Three sets of:
Strict Toes-to-Bar x 10 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed

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