Friday 11.16.2018

2019 Qualifier Athletes

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 76% of 1RM Front Squat For Both Lifts

Deadlift 
3×3 at 74%
3×3 at 79%
3×3 at 84%

“Swift Justice”
2 Rounds:
50′ Handstand Walk
100 Double Unders
50′ Handstand Walk
50 Wallballs (20/14)
50′ Handstand Walk
25 Deadlifts (245/165)

Midline V3
Alternating On the Minute x 14 (7 Rounds)
Odd Minutes: 16/13 Calorie Bike
Even Minutes: 16 GHD Sit-ups

2019 Open Athletes

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 76% of 1RM Front Squat For Both Lifts

Deadlift
3×3 at 74%
3×3 at 79%
3×3 at 84%

“Smooth Criminal”
AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)