March 8, 2019 – Competition

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Clean Technique Warm-Up
(5 reps of each, three times through the complex with barbell)
Clean-Grip RDL
Clean Pull from Below Knee
Front Squat
Hang Power Clean + Push Press
Clean from Below Knee + Jerk

Followed by…

One set of:
115/75 lb Power Clean (no foot movement) + Push Press x 3 reps
Rest as needed

One set of:
135/95 lb Power Clean + Push Jerk x 3 reps
Rest as needed

One set of:
155/105 lb Clean + Split Jerk x 3 reps
Rest as needed

A.
Take 15-20 minutes to build to 90% of your 1-RM Clean & Jerk

B.
“CrossFit Games Open Workout 19.3”
For time:
200-Foot Dumbbell Overhead Walking Lunge (50/35 lb DB)
50 Dumbbell Box Step-Ups (24″/20″)
50 Strict Handstand Push-Ups
200-Foot Handstand Walk

Time Cap = 10:00

Both the lunges and handstand walk must be broken into 25-foot intervals, with 5-foot segments. You may not walk more than 25-feet in one direction without turning and walking back.

C.
Every 2 minutes, for 10 minutes (5 sets) of:
Tempo Back Squat @ 32X1 x 3-5 reps @ 75-80% of 1-RM

D.
Three sets of:
60 Second Suitcase Hold Each Side
Rest 60 seconds
45-60 Second Hollow Hold
Rest 60 seconds
25 GHD Hip Extensions
Rest 60 seconds

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