Saturday 12.22.2018

2019 Qualifier Athletes

Gymnastic Conditioning
50 Double Unders + 1 Rope Climb (15')
50 Double Unders + 3 Parallette Handstand Push-ups
50 Double Unders + 2 Rope Climbs (15')
50 Double Unders + 6 Parallette Handstand Push-ups
50 Double Unders + 3 Rope Climbs (15')
50 Double Unders + 9 Parallette Handstand Push-ups

Back Squat
20 Rep Max

"Powerpuff"
For Time:
15 Chest to Bar Pull-ups + 12 Toes to Bar + 9 Bar Muscle-ups
400 Meter Air Runner
15 Power Cleans (225/155)
800 Meter Air Runner
15 Power Cleans (225/155)
400 Meter Air Runner
9 Bar Muscle-ups + 12 Toes to Bar + 15 Chest to Bar Pull-ups

Recovery Swim
9 Minute Light Pace
6 Minute Moderate Pace
3 Minute Hard Pace

2019 Open Athletes

Back Squat
20 Rep Max

Rope Climb Conditioning
For Time:
10 Rope Climbs

"Powerpuff"
For Time:
30 Toes to Bar
400 Meter Run
15 Power Cleans (175/115)
800 Meter Run
15 Power Cleans (175/115)
400 Meter Run
30 Toes to Bar