January 28, 2020 – Competition

A.
For breathing efficiency and movement quality:
1000 Meter Row
50 Russian Kettlebell Swings (32/24 kg)
30 Wall Ball Shots (30/20 lbs)

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 30 seconds, for 3 minutes (2 sets) of:
Interval 1 – Freestanding Handstand Marching

x 20 reps
Interval 2 – Nose-To-Wall Handstand + Yoyo Walk x 2 meters
Interval 3 – Back-To-Wall Handstand Marching

x 30 reps

Followed by. . .

Every minute, on the minute, for two minutes (1 set) of:
Interval 1 – Back-To-Wall Donkey Kicks x 12 reps (hands turned outward)
Interval 2 – Wall Slides x 15 reps @ 2020

C.
Every 2 minutes, for 16 minutes (8 sets):
Hang Clean + Clean + Front Squat

Build to today’s heaviest set.

D.
Every 2 minutes, for 16 minutes (8 sets):
20/15 Calories of Rowing or Bike Erg
3 Cleans

These may be power or squat.

Your MUST finish each set under 90 seconds, and the cleans should take up 15-29 seconds of that time. Your goal will be to determine how much you can lift for three reps in that time domain. In other words, what can you manage (with good mechanics) under fatigue? Males may want to start around 225 lbs and build from there each set; females might start around 155 lbs.

E.
Three sets of:
Split Stance Romanian Deadlift x 8 reps each leg @ 3011
Rest 60 seconds
Kettlebell Biceps Curls x 8 reps @ 21X0
Rest 60 seconds