A. Context : Competition
Context : Competition
What is the difference between competition form and practice form (in the daily gym workouts)?Scoring: Not Scored
B. Bodyweight Warm – up :
Bodyweight Warm – up :
3 Sets of :
2 Crab Bridges,
3 Inch Worms,
30 sec PlankScoring: Not Scored
C. Barbell Warm – up :
Barbell Warm – up :
Then 5,4,3,2,1 with an Empty Bar :
Straight Leg Deadlift,
Hang Muscle Clean,
Front Squat,
Shoulder Press,
Good MorningScoring: Not Scored
D. Mobility :
Mobility :
HIPScoring: Not Scored
E. Alternating Sets: Front Squat, Single Arm Dumbbell Push Press
7 sets of:
E1. 2 Front SquatsE2. 2 Single Arm Dumbbell Push Presses
F. 21-15-9 Power Cleans and Barbell Thrusters
21-15-9 Reps for Time:
– Power Clean @ 115/20 lbs
– Barbell Thruster @ 115/20 lbs
G. Cash – out :
Cash – out :
4 mins of Airdyne/Row
OR
3 Sets of :
12 Neutral Grip Chin – ups,
12 'Jones Squats'Scoring: Not Scored