August 27, 2019 – Competition

A.
Two sets of:
Single-Arm Ring Row x 5 reps each arm @ 2111
(keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement)
Rest 15 seconds
Reverse-Grip Push-Ups x 10 reps @ 2111
Rest 15 seconds
Band Pull-Throughs x 10 reps @ 2011
(focus on maximal contraction of the glutes and full extension of the hips while keeping belly braced)
Rest 15 seconds
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 5 reps each leg @ 2111
Rest 15 seconds

B.
Every 2 minutes, for 16 minutes (8 sets) of:
Clean + Hang Clean + Jerk
*Sets 1-3 – 65-70%
*Sets 4-6 – 70-75%
*Sets 7-8 – 75-80%

C.
Every 3 minutes, for 21 minutes (7 sets) of:
10 Deadlifts @ 60-70% of 1-RM C&J
40 Heavy Rope Double-Unders or 60 Double-Unders
3 Power Clean & Jerks @ 60-70% of 1-RM of 1-RM C&J

D.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Strict Ring Pull-Ups x 8-10 reps @ 21X0
(pull rings as close to the sternum as possible; break up your sets to stay fresh and accumulate 8-10 reps within the 2-minute window)
Station 2 – Nose-to-Wall Handstand Hold x 45-60 seconds
(if you’re comfortable with holds, work toward handstand wall runs)
Station 3 – L-Sit Hold x 45 seconds accumulated time
Minute 4 – 75-Foot Farmer’s Carry with Heavy Kettlebells

E.
Two sets of:
40 Banded Hamstring Curls
20 Banded Good Mornings
Rest 60 seconds