December 28, 2018 – Competition

A.
Every two minutes, for 16 minutes (8 sets):
Push Press + Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes

Build over the course of the 8 sets.

B.
Bench Press
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 6 reps @ 70%
*Set 5 – 4 reps @ 80%
*Set 6 – 2 reps @ 90%
*Set 7 – Max Reps @ 75%

C.
Three rounds for time of:
10 Chest-to-Bar Pull-Ups
30 Double-Unders
10 Strict Handstand Push-Ups
30 Double-Unders

Rest 4 minutes, and then…

Complete as many rounds and reps as possible in 4 minutes of:
55/35 lb Dumbbell Burpee Box Step-Overs (20″/24″)

D.
Three sets of:
Incline Dumbbell Bench Press x 8 reps
Rest as needed
Supinated-Grip Bent-Over Barbell Rows x 6-8 reps
Rest as needed

E.
Three sets of:
20 Dumbbell Skull Crushers
20 Dumbbell Tate Press
20 Dumbbell Floor Press
(perform as a complex laying flat on the floor.)
Rest 30 seconds
60 seconds Hollow Hold
Rest 60 seconds