December 17, 2019 – Competition

A.
Not for time but for breathing efficiency and movement quality:
500 Meter Row

Followed by. . .

Two rounds of:
60 Double-Unders
30 Wall Ball Shots (20/14 lbs)
15 Burpees

Followed by. . .

500 Meter Row

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

B.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 3 reps @ 90%

C.
Every 3 minutes, for 18 minutes (6 sets):
Clean & Jerk
*Sets 1-2 = 3 reps @ 60%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 1 rep @ 80%

D.
Three sets of:
Dumbbell Shoulder Press x 12 reps
Rest as needed

Immediately followed by…

Two sets of:
Banded Shoulder Press x 60 seconds (Max reps)
Rest 60 seconds

Immediately followed by…

Two sets of:
Banded Triceps Extensions x 60 seconds
Rest 60 seconds

E.
Three sets of:
Pallof Press x 10 reps @ 2020
Rest 30-45 seconds
Side Plank x 45 seconds each side
Rest 30-45 seconds
Ab-Wheel Rollouts x 6 reps
(slow and controlled…the slower, the better)
Rest as needed