September 10, 2019 – Competition

A.
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed

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

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

C.
Every 3 minutes, for 18 minutes (6 sets) for times of:
20/15 Calorie Assault Bike
*Ground to Overhead

*Set 1 = 10 reps @ 50% of 1-RM Clean & Jerk
*Set 2 = 9 reps @ 55%
*Set 3 = 8 reps @ 60%
*Set 4 = 7 reps @ 65%
*Set 5 = 6 reps @ 70%
*Set 6 = 5 reps @ 75%

The goal is to get this done quickly. Minimize transition time between bike and ground to overhead.

D.
Every 2 minutes, for 18 minutes (3 sets):
Station 1 – Alternating Arm Dumbbell Bench Press x 6 reps each arm @ 30X1
(non-working arm is fully extended supporting DB over chest; working arm performs a 3-second eccentric and then drives up to full extension)
Station 2 – Side Plank x 45 seconds each side
Station 3 – Strict Ring Pull-Ups (Neutral Grip) x 6-8 reps @ 2111

E.
For time:
400 Meter Bearhug Sandbag or D-Ball Carry (150/100 lbs)

*Every 2 minutes including at 321Go! perform 20 Air Squats.

If you do not have access to a Sandbag or D-Ball Perform with Double Front Racked Kettlebells (24-32/16-24kg)