Friday 11.23.2018

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 79% of 1RM Front Squat For Both Lifts

Clean and Jerk Complex
5 Sets (Building to a Moderate):
2 Hang Power Cleans + 1 Push Press
2 Hang Power Cleans + 1 Push Jerk
2 Hang Power Cleans + 1 Split Jerk

"Greased"
For Time:
30 Clean and Jerks (225/155)
On the Minute: 7 Toes to Bar

Midline V4
Alternating On the Minute x 14 (7 Rounds)
Odd Minutes: 17/14 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 79% of 1RM Front Squat For Both Lifts

Clean and Jerk Complex
5 Sets (Building to a Moderate):
2 Hang Power Cleans + 1 Push Press
2 Hang Power Cleans + 1 Push Jerk
2 Hang Power Cleans + 1 Split Jerk

Conditioning
For Time:
30 Clean and Jerks (185/135)
On the Minute: 7 Toes to Bar

Bike Conditioning
For Time:
21-18-15-12-9
Assault Bike Calories
Rest 1 Minute Between Efforts