Wednesday 11.14.2018

2019 Qualifier Athletes

Barbell Cycling
On the 0:00 – Clean Complex @ 45%
On the 4:00 – Clean Complex @ 50%
On the 8:00 – Clean Complex @ 55%
On the 12:00 – Clean Complex @ 60%

Clean Complex (Without Dropping Bar)
3 Rounds:
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean

“Breaking Bad”
5 Rounds:
200 Meter Run
2-4-6-8-10 Double Kettlebell Thrusters (70’s/53’s)

Odd-Object Conditioning
3 Sets:
100 Meter Kettlebell Carry*
100 Meter Sandbag Carry
100 Meter Yoke

*Kettlebell Carry: 1 Kettlebell in Front Rack, 1 Overhead. Change at 50 Meter Mark.

Row Conditioning
3 Sets: 30/21 Calorie Row (Rest 30 Seconds Between)
Rest 90 Seconds After 3 Sets
3 Sets: 30/21 Calorie Row (Rest 30 Seconds Between)

2019 Open Athletes

Barbell Cycling
On the 0:00 – Clean Complex @ 45%
On the 4:00 – Clean Complex @ 50%
On the 8:00 – Clean Complex @ 55%
On the 12:00 – Clean Complex @ 60%

Clean Complex (Without Dropping Bar)
3 Rounds:
1 High Hang Squat Clean
1 Hang Squat Clean
1 Squat Clean

“Breaking Bad”
5 Rounds:
200 Meter Run
2-4-6-8-10 Double Kettlebell Thrusters (53’s/35’s)

Body Armor
3×8 Tempo Dumbbell Push Presses
3×8 Tempo Dumbbell Bent Over Row
3x Max Effort Ring L-Sit Hold