A. Context : Competition
Context : Competition
Getting adequate rest between sets when doing ‘max effort’ style lifting
Scoring: Not Scored
B. Bodyweight Warm Up :
Bodyweight Warm Up :
3 Sets of
10 'Jones Squats',
10 Ring Rows,
30s Plank,
10-20m KB Single arm OH CarryScoring: Not Scored
C. Mobility :
Mobility :
HIPScoring: Not Scored
D. Practice :
Practice :
Working on Kipping Pull-ups, Bar Muscle-ups, etc.Scoring: Not Scored
Time Cap: 8 minutes
E. Alternating Sets: Front Squat, Weighted Strict Chest-to-Bar Pull-Up
1 set, starting a set every 2 minutes, of:
E1. 3 Front SquatsE2. 3 Weighted Strict Chest-to-Bar Pull-Ups
F. 15-12-9 Kipping Ring Dips and Dumbbell Ground to Overheads
15-12-9 Reps for Time:
– Kipping Ring Dip
– Dumbbell Ground to Overhead @ 45/20 lbs
G. Cash Out :
Cash Out :
5 mins Max Calorie Airdyne/Row
OR
3 Sets of :
12 DB Bent Over Row,
12 Strict Toes-to-barScoring: Not Scored