A. Context : Competition
Context : Competition
–Scoring: Not Scored
Dynamic Warm – up :
3 sets of :
5 Crab Bridge,
10 – 15 Hollow Rocks,
8 Air Squats
Barbell Warm – up :
3 sets of 5 with an empty bar :
Shoulder Press,
Push Press,
Push Jerk,
Reverse Lunge
B. Mobility :
Mobility :
SHOULDERScoring: Not Scored
C. Practice :
Practice :
Working on “skin the cat” and drills.Scoring: Not Scored
Time Cap: 6 minutes
D. 5 Rounds For Time of Barbell Thrusters, Kipping Pull-Ups, Dumbbell One-Arm Overhead Walking Lunge Steps, and Burpees
5 Rounds for Time:
– 9 Barbell Thrusters @ 115/55 lbs
– 9 Kipping Pull-Ups
– Dumbbell One-Arm Overhead Walking Lunge Steps @ 45/15 lbs
– 10 Burpees
Rest 1 minute between each round