Monday 12.17.2018

2019 Qualifier Athletes

Gymnastic Conditioning
Round 1: 40% of Max Ring Muscle-ups + 100 Double Unders + 40% of Max Ring Muscle-ups
Round 2: 35% of Max Ring Muscle-ups + 80 Double Unders + 35% of Max Ring Muscle-ups
Round 3: 30% of Max Ring Muscle-ups + 60 Double Unders + 30% of Max Ring Muscle-ups
Round 4: 25% of Max Ring Muscle-ups + 40 Double Unders + 25% of Max Ring Muscle-ups

Rest as Needed Between Rounds

Clean and Jerk Complex (Repeat From 11/9)
5 Sets:
Hang Squat Clean
Push Jerk
Hang Squat Clean
Split Jerk

Build to a Moderate Load

Box Front Squat
6 Sets of 2

Build to a Moderate Load

"Belly Flop"
21-15-9:
Box Jump Overs (24/20)
Power Cleans (135/95)
Chest to Bar Pull-ups
Front Squats (135/95)
Lateral Barbell Burpees
Push Jerks (135/95)

Body Armor / Midline
3x10: Single Legged Dumbbell Deadlifts (10 Each Leg)
3x20: Glute Bridges
3x30: Weighted Hip Extensions

2019 Open Athletes

Gymnastic Conditioning
Round 1: 40% of Max Ring Muscle-ups + 100 Double Unders + 40% of Max Ring Muscle-ups
Round 2: 35% of Max Ring Muscle-ups + 80 Double Unders + 35% of Max Ring Muscle-ups
Round 3: 30% of Max Ring Muscle-ups + 60 Double Unders + 30% of Max Ring Muscle-ups
Round 4: 25% of Max Ring Muscle-ups + 40 Double Unders + 25% of Max Ring Muscle-ups

Rest as Needed Between Rounds

Clean and Jerk Complex (Repeat From 11/9)
5 Sets:
Hang Squat Clean
Push Jerk
Hang Squat Clean
Split Jerk

Build to a Moderate Load

"Belly Flop"
21-15-9:
Box Jump Overs (24/20)
Power Cleans (115/80)
Chest to Bar Pull-ups
Front Squats (115/80)
Lateral Barbell Burpees
Push Jerks (115/80)