Tuesday 12.4.2018

2019 Qualifier Athletes

Stamina Squatting (Final Week)
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats

Barbell Loaded at 70% of 1RM Front Squat For Both Lifts

Snatch Complex
5 Sets:
Power Snatch + Hang Squat Snatch + Squat Snatch

Ring Muscle-Ups
AMRAP 2:
Max Ring Muscle-ups

Rest 1 Minute

AMRAP 2:
Max Ring Muscle-ups

“Jump Start”
For Time:
100 Double Unders, 30 Dumbbell Snatches (70/50)
100 Double Unders, 30/21 Calorie Row
100 Double Unders, 30 Toes to Bar
100 Double Unders, 30/21 Calorie Row
100 Double Unders, 30 Dumbbell Snatches (70/50)

Gymnastic Conditioning
5 Sets:
21/15 Calorie Ski Erg
5 Strict Handstand Push-ups
10 Kipping Handstand Push-ups

Rest 1 Minute Between

2019 Open Athletes

Stamina Squatting (Final Week)
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 3 Front Squats
Even Minutes: 6 Back Squats

Barbell Loaded at 70% of 1RM Front Squat For Both Lifts

Snatch Complex
5 Sets:
Power Snatch + Hang Squat Snatch + Squat Snatch

Ring Muscle-Ups
AMRAP 2:
Max Ring Muscle-ups

Rest 1 Minute

AMRAP 2:
Max Ring Muscle-ups

“Jump Start”
For Time:
60 Double Unders, 30 Dumbbell Snatches (50/35)
60 Double Unders, 30/21 Calorie Row
60 Double Unders, 30 Toes to Bar
60 Double Unders, 30/21 Calorie Row
60 Double Unders, 30 Dumbbell Snatches (50/35)