Wednesday 12.19.2018

2019 Qualifier Athletes

Squat Snatch
5 Sets, On the 2:00:
1 High Hang Squat Snatch + Overhead Squat
1 Hang Squat Snatch + Overhead Squat
1 Squat Snatch + Overhead Squat

Deficit Strict Handstand Push-ups
AMRAP 6:
Strict Handstand Push-ups (4.5"/3")

On the Minute (And to Start): 3 Deadlifts (365/255)

"Dead Arm"
3 Rounds:
5 Deficit Kipping Handstand Push-ups (7"/5")
10 Overhead Squats (115/80)
15 Deadlifts (115/80)

5 Rope Climbs (15')

3 Rounds:
5 Deficit Kipping Handstand Push-ups (7"/5")
10 Overhead Squats (115/80)
15 Deadlifts (115/80)

Complete 3 Round Triplet, Then 5 Rope Climbs, Then 3 Round Triplet.

Midline Conditioning
Not For Time:
1,000 Meter Ski Erg
20 Kettlebell Front Rack Box Step-Ups (24"/20")
1,000 Meter Ski Erg
16 Kettlebell Front Rack Box Step-Ups (24"/20")
1,000 Meter Ski Erg
12 Kettlebell Front Rack Box Step-Ups (24"/20")

Athletes are Free to Build in Load as Reps Decrease.

2019 Open Athletes

Overhead Squat
3 Sets of 5

Squat Snatch
5 Sets, On the 2:00:
1 High Hang Squat Snatch + Overhead Squat
1 Hang Squat Snatch + Overhead Squat
1 Squat Snatch + Overhead Squat

Deficit Handstand Push-ups
Build to a Challenging Set of 3 Strict Deficit Handstand Push-ups

"Dead Arm"
AMRAP 12:
5 Strict Handstand Pushups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)