Wednesday 1.2.2018 (Deload Week)

2019 Qualifier Athletes

Unilateral Dumbbell Work
0:00 – 5:00: Dumbbell Overhead Squat (Heavy 5 on Each Side)
5:00-10:00: Dumbbell Squat Snatch (Heavy 3 on Each Side)
10:00-15:00: Single Dumbbell Overhead Lunge (Heavy 50’ on Each Side)

Power Clean + Handstand Walk
On the 90 Seconds x 5 Rounds:
25′ Handstand Walk O-Course
3-3-2-2-1: Power Cleans

“Air Walker”
5 Rounds:
25/18 Calorie Row
50 Double Unders
3 Rounds of “The Chief” (155/105)

1 Round of “The Chief”:
3 Power Cleans + 6 Push-ups + 9 Air Squats

2019 Open Athletes

Power Clean + Handstand Push-ups
On the 90s x 5 Rounds:
33% of Max Kipping Handstand Push-ups
3-3-2-2-1: Power Cleans

Between 70-85%. Single Repetitions on Cleans.

“Air Walker”
AMRAP 20:
25/18 Calorie Row
50 Double Unders
3 Rounds of “The Chief” (135/95)

1 Round of “The Chief”:
3 Power Cleans + 6 Pushups + 9 Air Squats