February 20, 2019 – Competition

Empty Barbell Movement Primer
Three sets of:
Overhead Squat x 5 reps
(use a progressively narrower grip for every set)
Rest as needed

Followed by…

Two sets of:
Front squat x 5 reps @ 2210
Rest as needed

Followed by…

Two sets of:
1+1/4 Front Squat x 5 reps
Rest as needed

A.
Take 15 minutes to build to a 2-RM Overhead Squat

B.
Every two minutes, for 12 minutes (6 sets) of:
Power Jerk + 2 Split Jerks
(pause for 3 seconds in receiving of both split jerks)

C.
Three sets of:
50-Foot Overhead Carry
Rest 2-3 minutes

Ideally this should be performed with a yoke but if you do not have access to a yoke use a barbell loaded with chains or kettlebells attached using bands. BE SAFE!
*Keep your elbows locked out throughout the movement, with absolutely NO shrugging. Shoulders have to be locked down in position while walking.
**Athletes should be able to achieve at least a 50-foot overhead carry with their 1-RM Snatch weight, and their goal should be to achieve that distance with their 1-RM Clean and Jerk weight.

D.
Complete as many rounds and reps as possible in 25 minutes of:
400 Meter Run
30 Wall Ball Shots (20/14 lbs)
20 Dumbbell Box Step-Overs (50/35 lb DBs to 24″/20″)
10 Devils Press (50/35 lb DBs)