Friday 11.2.2018

2019 Qualifier Athletes

Clean & Jerk Complex
5 Sets:
1 Squat Clean + 3 Front Squats + 1 Split Jerk

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 70% of 1RM Front Squat (Both Lifts)

Conditioning
For Time:
21-18-15-12:
Row Calories
Bike Calories

30 DB Burpee Box Step-Overs (50’s/35’s)

12-15-18-21:
Row Calories
Bike Calories

(Females: 18-15-12-9 and 9-12-15-18)

Midline
3 x 30-60 Second D-Ball Hold
3 x 20 Weighted Sit-Ups

2019 Open Athletes

Clean & Jerk Complex
5 Sets:
1 Squat Clean + 3 Front Squats + 1 Split Jerk

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 70% of 1RM Front Squat (Both Lifts)

Conditioning
3 Rounds:
3 Minute Assault Bike
2 Minute Row Calories
1 Minute Lateral Burpees over Rower
Rest 2 Minutes Between Rounds