January 4, 2019 – Competition

A.
Build to today’s 1-RM Dead-Stop Front Squat

B.
Against a 2-minute running clock…
25/18 Calorie Row
Max Rep Hang Squat Snatches
Rest 2 minutes between sets, and complete a total of 4 sets.

Loading per set:
*Set 1 – 165/115 lbs
*Set 2 – 135/95 lbs
*Set 3 – 115/75 lbs
*Set 4 – 95/65 lbs

C.
For 30 minutes rotate through the following movements:
60/40 Calorie Assault Bike
50-Meter Suitcase Carry + Waiter’s Carry (Right Arm Overhead)*
50-Meter Suitcase Carry + Waiter’s Carry (Left Arm Overhead)
800 meter Run or 2000 meter Bike Erg
1 Rope Climb from seated + 1 Rope Climb

*Hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry.

D.
Three sets of:
Pallof Press 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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