February 1, 2019 – Competition

A.
Build to today’s heavy complex of…
1 Pause Front Squat + 2 Front Squats

For the Pause Front Squat, slow 3 second descent, 3 second pause, then up as quickly as you can; then immediately after, two front squats with no tempo.

B.
Four sets for times of:
50 Air Squats
20 Toes-to-Bar
*Snatches*
Rest 3 minutes

*Set 1 – 4 Snatches (225/155 lbs)
*Set 2 – 6 Snatches (205/145 lbs)
*Set 3 – 8 Snatches (185/135 lbs)
*Set 4 – 10 Snatches (165/125 lbs)

If your 1-RM is less than 255/165 lbs, we would suggest the following loading guidelines:
*Set 1 – 4 Snatches 80-85%
*Set 2 – 6 Snatches 75-80%
*Set 3 – 8 Snatches 65-70%
*Set 4 – 10 Snatches 55-60%

C.
Complete as many rounds and reps as possible 20 minutes of:
400 Meter Run or 500 Meter Row
16 Dumbbell Box Step-Overs (55/35 lbs) to (24″/20″)
8 Strict Handstand Push-Ups to 6″/4″ Deficit

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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