January 22, 2019 – Competition

Mobility and Activation
One set of:
Twisted Cross Stretch x 60 seconds per side

and then . . .

Two sets of:
Wall Slides x 6 reps
Y’s, T’s, W’s x 6 reps each

and then . . .

Two sets of:
Med Ball Hamstring Curls x 5 reps
Hip Extensions (unweighted) x 10 reps
Band Pull-Aparts (overhead) x 15 reps (light band)

A.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk x 2 reps

*Sets 1-3 = @ 60%
*Sets 4-6 = @ 70%

B.
Three sets for times of:
3-5 Unbroken Bar Muscle-Ups
10 Unbroken Thrusters
3-5 Unbroken Bar Muscle-Ups
Rest 4 minutes

*Set 1 – 135/95 lbs
*Set 2 – 155/105 lbs
*Set 3 – 185/115 lbs

C.
Complete as many rounds and reps as possible in 10 minutes of:
5 Dumbbell Burpee Deadlifts (50/35 lb DBs)
5 Dumbbell Front Racked Squats
5 Dumbbell Push Press
50-Foot Front Racked Carry
50-Foot Farmers Carry

Test your grip strength and try to hold onto the dumbbells for as long as possible without putting them down.

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