January 29, 2019 – Competition

Mobility and Activation
Spend 5 minutes rolling out your t-spine and lats.

Two sets of:
Band Assisted Hip Flexor Stretch x 45 seconds per side
Band Assisted Lat Stretch x 45 seconds per side

Followed by…

Two sets of:
Banded Monster Walks x 20 reps fwd/bck
Banded Lateral Walks x 10 reps each direction
Banded Jumping Squats x 10 reps

Finish with …

3 Minutes on the Assaut Bike @ moderate pace

A.
Every 3 minutes, for 18 minutes (6 sets):
Clean & Jerk x 1 rep

*Set 1 = @ 70%
*Set 2 = @ 75%
*Set 3 = @ 80%
*Set 4 = @ 85%
*Sets 5-6 = @ 90%

B.
Three sets for times of:
6-10 Unbroken Bar Muscle-Ups
Hang Clean & Jerk*
6-10 Unbroken Handstand Push-Ups to 6″/4″ Deficit
Overhead Squats*
Rest 90 seconds

*Set 1: 12 reps @ 135/95 lbs
*Set 2: 9 reps @ 165/125 lbs
*Set 3: 6 reps @ 185/135 lbs

*If you are not interested in competing in the Open or other online qualifiers, we would advise substituting the kipping handstand push-ups for 10 strict handstand push-ups (no deficit) – the pounding on your cervical spine isn’t worth the risk unless you’re preparing for the movement to be tested in competition.

C.
Four rounds for time of:
40 Heavy Rope Double-Unders or 60 Double-Unders
6 Single-Arm Dumbbell Thrusters (70/50 lbs – Right)
100-Foot Suitcase Carry (Right)
6 Single Arm Dumbbell Thrusters (70/50 lbs – Left)
100-Foot Suitcase Carry (Left)

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