June 11, 2018 – Competition

If you are planning to participate in the 2018 Granite Games Championship, please be sure to register here. Please prioritize the qualifier workouts this weekend. We will be posting them on Friday and Saturday, and if your goal is to qualify we would ask that you make those the focal point of your weekend training and supplement around them.

A.
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed

B.
Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch with No Foot Movement @ 65-75% of 1-RM Snatch

For the Snatch with No Foot Movement, set your feet in your receiving position, and try not to let the ball of your foot leave the ground throughout the snatch. You will need to be aggressive in your turnover and quick in your descent.

B.
Three sets of:
3″ Deficit Deadlift x 10 reps @ 60%
Rest 2-3 minutes

C.
Three sets of:
Back Squat x 10 reps @ 65%
Rest 2-3 minutes

D.
Against a 12-minute running clock, perform the following:
2000/1500 Meter Row
150 Double-Unders
20 Burpees Over the Erg
Max Rep Ring Muscle-Ups

Rest 3 minutes then repeat. Note your time to complete the row, double unders and burpees, and the number of muscle-ups achieved in each of the two sets.

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