A. Context : Competition
Context : Competition
Why logging your performances is good for you long term.Scoring: Not Scored
B. Bodyweight Warm – up :
Bodyweight Warm – up :
3 Sets of :
3 Inch Worms,
2 Crab Bridges,
5 Push – ups,
5 SquatsScoring: Not Scored
C. Barbell Warm – up :
Barbell Warm – up :
Then 5,4,3,2,1 with an Empty barbell
Straight leg Deadlifts,
Bent Over Row,
Muscle Clean,
Squat Clean,
Push PressScoring: Not Scored
D. Mobility :
Mobility :
HIPScoring: Not Scored
E. Practice :
Practice :
Spend 5 minutes working on Jump Rope and Double Under skills.Scoring: Not Scored
F. Alternating Sets: Barbell Deficit Deadlift, Weighted Strict Chest-to-Bar Pull-Up
11 sets of:
F1. 1-3 Barbell Deficit Deadlifts @ 45-65%F2. 2-4 Weighted Strict Chest-to-Bar Pull-Ups
G. For Time: Rowing, Air Squats, AbMat Sit-Ups, and more
For Time:
– Row 500 meters
– 40 Air Squats
– 30 AbMat Sit-Ups
– 20 Push-Ups
– 10 Kipping Pull-Ups
H. Cash -out :
Cash -out :
5 mins of :
16 Suitcase Lunge – steps,
16 Burpees
OR
3 Sets of :
12 DB Curls,
12 Loaded Hip Thrusts
Scoring: Not Scored