January 1, 2019 – Competition

A.
Spend 5 minutes rolling out your t-spine and lats.

Two sets of:
Band Assisted Hip Flexor Stretch

x 45 seconds per side
Band Assisted Lat Stretch

x 45 seconds per side

and then …

Two sets of:
Banded Monster Walks x 20 reps forward and back
Banded Lateral Walks x 10 reps each direction
Banded Jumping Squats x 10 reps

Finish with …

3 Minutes on the Assaut Bike @ moderate pace

B.
Every 2 minutes, for 10 minutes (5 sets):
Clean & Jerk x 2 reps

*Sets 1-2 = @ 70% of 1-RM Clean & Jerk
*Sets 3-5 = @ 75% of 1-RM Clean & Jerk

When the running clock reaches 12:00…

Every 3 minutes, for 9 minutes (3 sets):
Clean & Jerk x 2 reps

*Sets 1-3 = @ 80% of 1-RM Clean & Jerk

C.
Four sets for times of:
20/15 Calories of Assault Bike
5 Muscle-Ups
5 Ground to Overhead*
5 Muscle-Ups
Rest 3 minutes

Suggested loading per set:
*Set 1 – 175-185/105-125 lbs
*Set 2 – 185-205/125-135 lbs
*Set 3 – 205-225/135-145 lbs
*Set 4 – 225-245/145-155 lbs

D.
Complete as mamy rounds and reps as possible in 5 minutes of:
5 Kettlebell Front Racked Kettlebell Squats (32/24 kg)
50-Foot Front Racked Carry
50-Foot Farmers Carry