March 5, 2019 – Competition

Clean Technique Warm-Up
(5 reps of each, three times through the complex with barbell)
Clean-Grip RDL
Clean Pull from Below Knee
Front Squat
Hang Power Clean
Clean from Below Knee

Followed by…

One set of:
115/75 lb Power Clean (no foot movement) x 3 reps
Rest as needed

One set of:
135/95 lb Power Clean x 3 reps
Rest as needed

One set of:
155/105 lb Clean x 3 reps
Rest as needed

A.
Every 2 minutes, for 6 minutes (3 sets):
Power Clean x 1.1.1
(rest 2-3 seconds bewtween singles)

Build to today’s heavy triple, and then…

Every 2 minutes, for 6 minutes (3 sets):
Power Clean x 1.1
(rest 2-3 seconds bewtween singles)

Build to today’s heavy double, and then…

Every 2 minutes, for 6 minutes (3 sets):
Power Clean x 1

Build to today’s heavy single.

B.
Every 2 minutes, for 6 minutes (3 sets):
Halting Clean Deadlift + 2 Clean Pulls @ 95-105% of 1-RM Clean

C.
Handstand Play Time:

Spend 10 Minutes working on handstands. If you feel confident with handstands then explore new ways to challenge yourself. Stairs/ramp, weave through cones, walk sideways, or walk backwards.

D.
Every three minutes, for 15 minutes (5 sets):
20/15 Calorie Row
15 Handstand Push-Ups*
10 Deadlifts (275/185 lbs)

*If you are not interested in competing in the Open or other online qualifiers, we would advise substituting the kipping handstand push-ups for 10 strict handstand push-ups – the pounding on your cervical spine isn’t worth the risk unless you’re preparing for the movement to be tested in competition.

E.
For completion:
400 Meter Farmer’s Walk

Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your grip, so embrace the slow grind of the walk and don’t get in a hurry.