July 13, 2020 – Competition

A.
Four sets of:
Depth Drops x 8 reps
(perform on a slightly higher box than previous week)
Rest as needed

Followed by. . .

Every 3 minutes, for 15 minutes (5 sets):
5 Dumbbell Squat Jumps (50/35 lb DBs)
5 Unweighted Max Effort Vertical Jumps
10/7 Calorie Assault Bike Sprint

B.
Every 2 minutes, for 4 minutes (2 sets):
Snatch Press from Receiving x 2 reps @ 2111

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets):
Snatch Push Press + Overhead Squat x 2 reps
(pause for 2 seconds in the bottom position of each overhead squat)

Immediately followed by…

Every 90 seconds, for 3 minutes (2 sets):
High Hang Snatch x 2 reps @ 50-65%

Immediately followed by…

Every 90 seconds, for 3 minutes (2 sets):
Hang Snatch x 1 rep @ 65-75%

Immediately followed by…

Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep @ 75-85%

Followed by…

Every 2 minutes, for 12 minutes (6 sets):
Snatch x 1 rep

Loading per set (by %): 90, 95, 90, 95, 90, 95

C.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 -Max Unbroken Reps @ 90%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

D.
Two sets for times:
60/45 Calorie Row
60 Wall Ball Shots (20/14 lbs)
40 Alternating Dumbbell Snatches (50/35 lbs)
40 Pull-Ups
20 Strict Handstand Push-Ups
100-Foot Handstand Walk
Rest 8 minutes

Handstand Walk alternatives:
For every 50-Foot of Handstand Walk, complete 30 nose to wall or back to wall or freestanding shoulder taps or 10 Wall Walks.

E.
For completion:
600-Foot Prowler Sprint
(no stops, no walking)

If you don’t have access to a prowler or sled perform a plate push or 90 second assault bike sprint or 600 foot hill sprint or odd object run. Something light and fast that will be ??.