Saturday 12.29.2018

2019 Qualifier Athletes

Rope Climb Conditioning (Repeat From 11-10)
For Time:
5 Rope Climbs, 15/12 Calorie Assault Bike
4 Rope Climbs, 15/12 Calorie Assault Bike
3 Rope Climbs, 15/12 Calorie Assault Bike
2 Rope Climbs, 15/12 Calorie Assault Bike
1 Rope Climb, 15/12 Calorie Assault Bike

Conditioning
100 Double Unders + 12 Bar Muscle-ups + 6 Parallette Handstand Push-ups
100 Double Unders + 8 Bar Muscle-ups + 4 Parallette Handstand Push-ups
100 Double Unders + 4 Bar Muscle-ups + 2 Parallette Handstand Push-ups

Directly Into…

9 Clean and Jerks (225/155)
7 Clean and Jerks (245/165)
5 Clean and Jerks (275/185)
3 Clean and Jerks (295/195)
1 Clean and Jerk (315/215)

*Athletes Choice on Power or Squat, Along with Push or Split Jerk.

Body Armor
3x8 Stiff Legged Deadlift
3x12 Barbell Bent Over Row - 3x12
3x16 Front Rack Reverse Lunges (8 Each Leg)
3x20 Weighted AbMat Sit-Ups

2019 Open Athletes

Rope Climb Conditioning (Repeat From 11-10)
For Time:
5 Rope Climbs, 15/12 Calorie Assault Bike
4 Rope Climbs, 15/12 Calorie Assault Bike
3 Rope Climbs, 15/12 Calorie Assault Bike
2 Rope Climbs, 15/12 Calorie Assault Bike
1 Rope Climb, 15/12 Calorie Assault Bike

"Saving Grace"
In Teams of 3 (30 Minute Time Cap)
3 Rounds:
60 Kipping Handstand Push-ups
20 Bar Muscle-ups

Directly Into...

30 Power Clean and Jerks (115/80)
30 Power Clean and Jerks (135/95)
30 Power Clean and Jerks (155/105)
30 Power Clean and Jerks (185/135)
30 Power Cleans and Jerks (205/145)
30 Power Cleans and Jerks (225/155)