Friday 12.28.2018

2019 Qualifier Athletes

Air Runner Conditioning
4 Rounds:
3:00 Light
2:00 Moderate
1:00 Fast

Squat Snatch
Minutes 0:00 – 5:00 – Heavy Single Overhead Squat
Minutes 5:00 – 10:00 – Heavy Single Snatch Balance
Minutes 10:00 – 15:00 – Moderate Power Snatch + Hang Squat Snatch + Squat Snatch
Minutes 15:00 – 20:00 – Moderate Squat Snatch Double

“Over and Out” (Repeat From 6-29-18)
For Time:
20 Power Snatches (115/80)
20 Barbell-Facing Burpees
20 Overhead Squats (115/80)
20 Barbell-Facing Burpees
20 Squat Snatches (115/80)

Odd-Object
3 “Giant Sets”:
:30 Second Handstand Hold
:30 Second D-Ball Hold (150/100)
:30 Second Static Hold in Overhead Squat (135/95)
:30 Second Weighted Hip Extension (45/35)

Rest as Needed Between Sets

2019 Open Athletes

Squat Snatch
Minutes 0:00 – 5:00 – Heavy Single Overhead Squat
Minutes 5:00 – 10:00 – Heavy Single Snatch Balance
Minutes 10:00 – 15:00 – Moderate Power Snatch + Hang Squat Snatch + Squat Snatch
Minutes 15:00 – 20:00 – Moderate Squat Snatch Double

“Over and Out” (Repeat From 6-29-18)
For Time:
20 Power Snatches (95/65)
20 Barbell-Facing Burpees
20 Overhead Squats (95/65)
20 Barbell-Facing Burpees
20 Squat Snatches (95/65)

Row Conditioning
Males:
21-18-15-12-9: Calorie Row
Rest :30 Seconds Between Intervals

Females:
18-15-12-9-6: Calorie Row
Rest :30 Seconds Between Intervals