February 4, 2020 – Competition

A.
For breathing efficiency and movement quality, perform rounds of 10, 15 and 20 reps of:
Box Jumps (24″/20″ – Jump Up, Step Down)
Goblet Squats (32/24 kg)

Perform a 500 Meter Row between rounds, for a total of 1000 meters.

B.
Every minute, on the minute, for 12 minutes:
Minute 1 – Nose-to-Wall Handstand Wall Runs x 20 shoulder taps
(focus on stabilizing your midline and maintaining a good vertical position)
Minute 2 – Strict Ring to Sternum Pull Ups x 6-8 reps
Minute 3 – Bamboo Bar Overhead Stability Hold x 30-45 seconds
(if you don’t have a Bamboo Bar, use PVC pipe, bands and kettlebells)

C.
Every 90 seconds, for 15 minutes (10 sets) of:
Clean x 1 rep

*Sets 1-3 – 70-75%
*Sets 4-6 – 75-80%
*Sets 7-8 – 80-85%
*Sets 9-10 – 85-90%

D.
Four sets for times of:
15/10 Calories of Assault Bike
15 Bar-Facing Burpees
5 Cleans
Rest 2 minutes

Suggested loading per set:
*Set 1 – 185/135 lbs
*Set 2 – 205/145 lbs
*Set 3 – 225/155 lbs
*Set 4 – 245/165 lbs

These may be power or squat. Move the barbell the fastest, most efficient way for you.

E.
Every 90 seconds, for 9 minutes (3 sets) of:
Station 1 – 8 Single-Arm Deadlifts + 40-Meter Suitcase Carry* (Left)
Station 2 – 8 Single-Arm Deadlifts + 40-Meter Suitcase Carry* (Right)

Use at least 5-10 lbs more than you used on January 7.