April 16, 2019 – Competition

A.
Handstand Balance Practice

Spend time working on kicking up to a handstand and hitting a balanced position. Refer to the video for guidance.

B.
Every 2 minutes, for 6 minutes (3 sets):
Sotts Press x 3 reps
(clean grip, pressing from the front-rack position in receiving)

Followed by…

Every two minutes, for 6 minutes (3 sets):
2 Clean Lift-Offs + Power Clean + Jerk @ 70-80%

Followed by…

Every two minutes, for 6 minutes (3 sets):
1 Clean Lift-Off + Clean + Jerk @ 75-85%

Followed by…

Every two minutes, for 6 minutes (3 sets):
Clean & Jerk @ 85-90%

C.
“KALSU”
On the minute perform 5 burpees and a max set of 135/95 lb thrusters. Keeping this pace until you complete a total of 100 thrusters.

At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters. Go as long as it must take to complete the 100 thrusters.

D.
Three sets of:
Weighted Supinated-Grip Pull-Ups x 8-10 reps
Rest 30 seconds
Tempo Push-Ups x 20/15 reps @ 2111
Rest 30 seconds
Dumbbell Hammer Curl x 10-12 reps
Rest 2-3 minutes

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