December 28, 2019 – Competition

A.
Two sets of:
30 Second Side Plank (left)
30 Second Scapular Circles from Push-Up Position
30 Second Side Plank (right)
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 30 seconds
6 Kettlebell Windmills (each side)
8 Single Leg Hip Thrusts (each leg)
10 Alternating Cossack Squats
Rest as needed

B.
Every 2 minutes, for 4 minutes (2 sets) of:
Tall Jerks x 3 reps

Immediately followed by…

Every 2 minutes, for 8 minutes (4 sets) of:
Power Jerk + Split Jerk @ 75-85%

Immediately followed by…

Every 2 minutes, for 8 minutes (4 sets) of:
Split Jerk x 1 rep @ 90%

C.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 2 reps
*Set 5 – 90% x 2 reps
*Set 6 – 95% x 2 reps
Rest as needed

D.
“Siggi”
For time:
50/35 Calorie Row
100 Double-Unders

Immediately followed by. . .

Rounds of 21, 15 and 9 reps of:
Double Kettlebell Thrusters (24/16 kg)
Toes-to-Bar
Burpees Over the Erg

Immediately followed by. . .

100 Double-Unders
50/35 Calorie Row

E.
Three sets of:
1-1-2 Dumbbell Bench Press x 8 reps
Rest 90 seconds
Landmine Row x 6 reps each arm @ 21X0
Rest 90 seconds