April 2, 2019 – Competition

A.
Handstand Play Time:

Spend 10 Minutes working on handstands. If you feel confident with handstands then explore new ways to challenge yourself. Stairs/ramp, weave through cones, walk sideways, or walk backwards.

B.
Every 2 minutes, for 4 minutes (2 sets):
Sotts Press x 3 reps
(clean grip, pressing from the front-rack position in receiving)

C.
Every 90 seconds, for 15 minutes (10 sets):
Power Clean & Jerk x 1.1
(2-3 second reset between singles)

Build over the sets to establish a 2-RM power clean & jerk.

D.
For time:
5 Ground to Overhead (245/155 lbs)
10 Ground to Overhead (195/125 lbs)
15 Ground to Overhead (145/95 lbs)
20 Ground to Overhead (95/65 lbs)

E.
Against a 90-second running clock…
30 Air Squats
12/7 Calorie Assault Bike
Max Rep Burpees in remaining time

Rest 2 minutes and repeat for a total of FOUR sets.

F.
Three sets of:
Chinese Rows x 6 reps @ 2111
Rest as needed
Reverse Snow Angels x 20 reps
(slow and controlled)
Rest as needed
GHD Sit-Ups x 15-20 reps
Rest as needed

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