A. Context : Competition
Context : Competition
Move like you are being judged for the Open.Scoring: Not Scored
B. Bodyweight Warm – up :
Bodyweight Warm – up :
3 Rounds of :
8 Ring – rows,
8 Push – ups,
8 Goblet Squats,
2 Crab Bridges,
2 Inch WormsScoring: Not Scored
C. Barbell Warm – up :
Barbell Warm – up :
Then 3 Sets of 5 with an Empty bar :
Straight leg Deadlifts,
Hang Power Snatch,
Rack Press behind the neck,
Overhead SquatScoring: Not Scored
D. Mobility :
Mobility :
HIPScoring: Not Scored
E. Alternating Sets: Barbell Deficit Deadlift, Weighted Strict Chest-to-Bar Pull-Up
9 sets of:
E1. 1-3 Barbell Deficit Deadlifts @ 55-75%E2. 2-4 Weighted Strict Chest-to-Bar Pull-Ups
F. 5 Rounds For Time of Deadlifts, Hang Power Cleans, and Overhead Squats
5 Rounds for Time:
– 9 Deadlifts @ 135/55 lbs
– 6 Hang Power Cleans @ 135/55 lbs
– 3 Overhead Squats @ 135/55 lbs