Monday 12.10.2018

2019 Qualifier Athletes

Squat Snatch
Minutes 0-5: Heavy Double Overhead Squat
Minutes 5-10: Heavy Double Snatch Balance
Minutes 10-15: Moderate: 1 Pausing Snatch Pull + 2 High Hang Squat Snatch
Minutes 15-20: Moderate Squat Snatch (Not to Exceed 85%)

Barbell Cycling
On the Minute x 5:
5 Touch and Go Squat Snatches

Handstand Pushup Conditioning (Repeat #2 for Open)
5 Rounds, In a 90 Second Window:
20/14 Calorie Row
Max Handstand Push-ups
Rest 30 Seconds

Round 1-3: Strict Handstand Push-ups
Rounds 4-5: Kipping Deficit (4.5/3)

“Dumbbell Freddy Krueger”
21-15-9:
Dumbbell Power Snatch (70/50)
Burpees

Swim Conditioning
2 x 400 Meter Swim (Aiming for Consistency)

Rest 5 Minutes Between Efforts

Recovery Swim
15 Minute Effort

2019 Open Athletes

Squat Snatch
Minutes 0-5: Heavy Double Overhead Squat
Minutes 5-10: Heavy Double Snatch Balance
Minutes 10-15: Moderate: 1 Pausing Snatch Pull + 2 High Hang Squat Snatch
Minutes 15-20: Moderate Squat Snatch (Not to Exceed 85%)

Handstand Push-up Conditioning (Repeat #2 for Open)
5 Rounds, In a 90 Second Window:
20/14 Calorie Row
Max Handstand Push-ups
Rest 30 Seconds

Round 1-3: Strict Handstand Push-ups
Rounds 4-5: Kipping Handstand Push-ups

“Dumbbell Freddy Krueger”
21-15-9:
Dumbbell Power Snatch (70/50)
Burpees