April 5, 2019 – Competition

A.
Every 2 minutes, for 10 minutes (five sets):
1-Step Box Jump x 5 reps

Followed by…

Every 3 minutes, for 6 minutes (two sets):
Single-Leg Broad Jump x 5 reps each leg

B.
Every 2 minutes, for 16 minutes (8 sets) of:
Hang Snatch

*Sets 1-2 – 70-74% of 1-RM Snatch
*Sets 3-4 – 75-78%
*Sets 5-6 – 79-82%
*Sets 7-8 – 83-85%

C.
Every 2 minutes, for 12 minutes (6 sets):
Tempo Front Squat x 3 reps @ 32X1

Build the first three sets, with the goal to go as heavy as you can handle for the final three sets.

D.
For time:
Row 500 Meters
30 Chest-to-Bar Pull-Ups
15 Devil’s Press (50/35 lb DBs)
30 Toes-to-Bar
Row 500 Meters

E.
Two sets of:
100-Foot Farmer’s Carry
(as heavy as possible)
Rest 2-3 minutes

F.
Two sets of:
100-Foot Sandbag Carry
(as heavy as possible, but you cannot drop the bag or it’s too heavy)
Rest 2-3 minutes

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