July 7, 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 2 minutes, for 12 minutes (6 sets):
Power Clean x 2 reps

*Sets 1-3 = @ 75% of 1-RM Power Clean
*Sets 4-6 = @ 80% of 1-RM Power Clean

B.
Every 6 minutes, for 24 minutes (4 sets):
20/15 Calorie Row
10 Shoulder to Overhead (205/135 lbs)
10 Muscle-Ups
400 Meter Run

C.
Three sets of:
Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
Hollow Hold x 60 seconds
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed

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