January 1, 2021 – Competition

Movement Primer
Every minute, on the minute, for 12 minutes:
Minute 1 – Nose-to-Wall Handstand Wall Runs x 20 shoulder taps
(focus on stabilizing your midline and maintaining a good vertical position)
Minute 2 – Strict Ring to Sternum Pull Ups x 6-8 reps
Minute 3 – Bamboo Bar Overhead Stability Hold x 30-45 seconds
(if you don’t have a Bamboo Bar, use PVC pipe, bands and kettlebells)

Followed by. . .

Every 4 minutes, for 12 minutes (3 sets):
60 second Goblet Squat Hold (32/24 kg)
20 Band Pull-Aparts
5 Dumbbell Squat Jumps (light)*
10 second Assault Bike Sprint

*Squat Jumps: Dumbbells by side, touch either front or back head of the dumbbells to the floor and explode up into a max vertical leap.

A.
Front Squat
*Set 1 – 3 reps @ 70%
*Set 2 – 2 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Set 4 – 1 rep @ 90-95%
*Set 5 – 1 rep @ 95+%
Rest 2-3 minutes between sets.

B.
Every 3 minutes, for 15 minutes (5 sets):
Power Clean + Front Squat x 1.1.1 @ 75-80% of your 1-RM Power Clean

Perform a power clean followed by a front squat, drop the bar and reset then repeat for a further 2 reps.

C.
Every minute, on the minute, for 10 minutes
Odd minutes: 3-5 Devil’s Press (50/35 lb DBs) + 3-5 Ring Muscle Ups
Even minutes: 6-8 Dumbbell Front Squats (50/35 lb DBs) + 8-10 Pull-Ups

Rest 5 minutes until the running clock reaches 15:00, and then…

Five rounds for time of:
3-5 Ring Muscle-Ups
3-5 Devil’s Press (50/35 lb DBs)
8-10 Pull-Ups
6-8 Dumbbell Front Squats (50/35 lb DBs)

Perform the same rep scheme as you held for the 10 minute EMOM.

D.
Three sets of:
Band-Resisted GHD Hip Extensions x 30 reps
Rest 30 seconds
Stationary Dips x 30 reps
Rest 30 seconds