Friday 11.9.2018

2019 Qualifier Athletes

Clean & Jerk Complex 
5 Sets:
Hang Squat Clean + Push Jerk + Hang Squat Clean + Split Jerk

Build to a Moderate Set

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 72% of 1RM Front Squat (Both Lifts)

Conditioning
AMRAP 18:
5 Rounds Buy-In:
200 Meter Run
10 Overhead Squat (95/65)

Directly Into…

Max Rounds In Time Remaining:
4 Strict Handstand Push-ups
7 Chest to Bar Pull-ups
12 Air Squats

Full Workout Wearing a 20/14 Weight Vest

Midline
Not For Time:
30 Hip Extensions, 30 Second Hip Extension Hold
20 Hip Extensions, 20 Second Hip Extension Hold
10 Hip Extensions, 10 Second Hip Extension Hold
10 GHD Sit-Ups, 10 Second GHD Supine Hold
20 GHD Sit-Ups, 20 Second GHD Supine Hold
30 GHD Sit-Ups, 30 Second GHD Supine Hold

2019 Open Athletes

Clean & Jerk Complex 
5 Sets:
Hang Squat Clean + Push Jerk + Hang Squat Clean + Split Jerk

Build to a Moderate Set

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 72% of 1RM Front Squat (Both Lifts)

Conditioning
AMRAP 18:
5 Round Buy-In:
200 Meter Run
10 Overhead Squats (95/65)

In Time Remaining…
Max Rounds:
5 Chest to Bar Pull-ups
7 Kipping Handstand Push-ups
21 Air Squats