A. Context : Competition
Context : Competition
Go for the most advanced version possible (staying within the scaling guide)Scoring: Not Scored
Dynamic Warm – up :
3 rounds of :
8 Ring – rows,
8 Push – ups,
8 Goblet Squats,
2 Crab Bridges,
2 Inch Worms
Barbell Warm – up :
3 sets of 5 with an empty bar :
Straight leg Deadlifts,
Hang Power Snatch,
Behind the neck Press,
Overhead Squat
B. Mobility :
Mobility :
ANKLEScoring: Not Scored
C. Practice :
Practice :
Working up to a challenging overhead squat for 3 reps, out of the rack (80-90%)
Scoring: Not Scored
Time Cap: 8 minutes
D. For Time: Rope Climbs, Rowing, Overhead Squats, and more
For Time:
– 3 Rope Climbs
– Row 600 meters
– 30 Overhead Squats @ 95/35 lbs
– Run 600 meters
– 8 Dumbbell One-Arm Overhead Walking Lunge Steps
– 16 Handstand Push-Ups
– 30 Box Jumps 24/12 inches
– 60 Kettlebell Swings @ 35/18 lbs
Time Cap: 25 minutes