March 2, 2020 – Competition

A.
Two sets of:
6 Single-Arm Kettlebell Swings
6 Front-Racked Kettlebell Reverse Lunges
6 Front-Racked Kettlebell Cossack Squats
6 Single-Arm Kettlebell Presses
6 Kettlebell Windmills
Rest 60 seconds and switch sides

B.
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 2 minutes between sets

The goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used.

C.
Every minute, on the minute, for 5 minutes:
High Hang Snatch x 1 rep @ 70%
(perform a snatch deadlift, then descend to proper high hang position, pause for two seconds, then snatch)

Rest 60 seconds, and then…

Every minute, on the minute, for 5 minutes:
Snatch from 2″” Below the Knee x 1 rep @ 75-80%
(always start with a full snatch deadlift, then slowly descend to 2″” below the knee, pause, then snatch)

Rest 60 seconds, and then…

Every minute, on the minute, for 5 minutes:
Snatch x 1 rep @ 80-85%

D.
Against a 6-minute running clock, perform the following:
50/35 Calories of Rowing
25 Chest-to-Bar Pull-Ups
Assault Bike for Max Calories

Rest 4 minutes between sets, and perform a total of three sets (26 minutes total time). Note the number of calories achieved each set.

E.
Three sets of:
Dumbbell Rollback Extensions x 8 reps
Rest as needed
Reverse Snow Angles x 60 seconds
Rest as needed
*Overhand Deadlift Hold (Axle Bar if possible) x 30 seconds
(Pull the barbell out of the rack (not from floor); barbell should be as heavy as possible and no switch grip or hookgrip)
Rest as needed