November 26, 2019 – Competition

A.
Every minute on the minute for 15 minutes:
Minute 1: 60 Double-Unders
Minute 2: 4 Kettlebell Deadlifts + 4 Kettlebell Hang Clean to Overhead + 8 Alternating Front Racked Kettlebell Reverse Lunges (16-24/12-16 kg KBs)
Minute 3: 30 second Assault Bike @ 80-85% Effort

Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.

B.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 3 reps @ 82.5%

C.
Every 3 minutes, for 12 minutes (4 sets):
Clean + 2 Front Squats + Jerk

*Sets 1-2 = 1 rep @ 70-75% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 80-85% of 1-RM Clean & Jerk

D.
Every 2 minutes, for 6 minutes (3 sets) of:
Incline Dumbbell Bench Press x 8 reps

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets) of:
Incline Dumbbell Tate Press x 12 reps
Rest as needed

E.
Three sets of:
Prone Chinese Planks x 30 seconds
(load these heavy to make the 30 seconds challenging – you can load with either a dip belt or plates on your low back and butt)
Rest 60 seconds
150-Foot Suitcase Carry (each arm)
(keep your shoulders squared over your hips – no leaning)
Rest 60 seconds