Friday 11.30.2018

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 82% of 1RM Front Squat For Both Lifts

Clean and Jerk Complex
5 Sets (Building to a Moderate):
5-Rep Touch and Go Squat Clean + Split Jerk

"Sore Eyes"
4 Rounds:
20 Wallballs (30/20)
20 Sumo Deadlift High Pulls (95/65)
20 Box Jump Overs (24/20)
20 Thrusters (95/65)
20/14 Calorie Row

Body Armor
2 Minute Chin-Over Bar Hold
2 Minute GHD Supine Hold
2 Minute Chin-Over Bar Hold

Every Break: 50 Double Unders

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 82% of 1RM Front Squat For Both Lifts

Clean and Jerk Complex
5 Sets (Building to a Moderate):
5-Rep Touch and Go Squat Clean + Split Jerk

"Sore Eyes"
AMRAP 20:
20 Wallballs (20/14)
20 Sumo Deadlift High Pulls
20 Box Jumps (24/20)
20 Push Presses (75/55)
20/14 Calorie Row