September 16, 2020 – Competition

A.
Three sets of:
Max Height Box Jump x 3 reps
Rest as needed

You should land above parallel and focus on a soft, athletic landing. Step down safely after each rep.

Followed by…

Four sets of:
5 Seated Box Jumps

5 Broad Jumps
15 second Assault Bike Sprint
Rest 60 seconds

B.
Every 2 minutes, for 10 minutes (5 sets):
Snatch Pull + Snatch Pull + Slow Pull Snatch @ 65-80%

Start at 65% & build up as the sets go on.

C.
For time:
Run 1600 Meters (or 1200 meters on Assault Runner if possible)

Rest until the running clock reaches 10:00, and then…

Three rounds for time of:
15 Thrusters (95/65 lbs)
15 Chest-to-Bar Pull-Ups

Rest until the running clock reaches 20:00, and then…

For time:
Run 1600 Meters (or 1200 meters on Assault Runner if possible)

Rest until the running clock reaches 30:00, and then…

For time:
21 Deadlift (275/185 lbs)
100-Foot Handstand Walk
15 Deadlift (275/185 lbs)
100-Foot Handstand Walk
9 Deadlift (275/185 lbs)
100-Foot Handstand Walk

*Handstand Walk alternatives:
For every 50-Foot of Handstand Walk:
30 nose to wall or back to wall or freestanding shoulder taps or
5 Wall Walks

Rest until the running clock reaches 40:00, and then…

For time:
Run 1600 Meters (or 1200 meters on Assault Runner if possible)

D.
Three sets, for max time, of:
GHD Supine Plank
Rest 90 seconds

E.
Two sets of:
Banded Pull Aparts x 50 reps
Rest as needed