February 24, 2020 – Competition

Mobility & Activation
Every minute, on the minute, for 12 minutes (2 sets):
Minute 1 – Russian Baby Makers

x 10 reps
Minute 2 – Alternating Kettlebell Goblet Cossack Squats x 12 reps
Minute 3 – Rocking Box Bridges

x 4-6 reps (slow and controlled)
Minute 4 – 6 Single-Arm Kettlebell Presses + 6 Kettlebell Windmills (Left Arm)
Minute 5 – 6 Single-Arm Kettlebell Presses + 6 Kettlebell Windmills (Right Arm)
Minute 6 – Seated Piked Double Leg Lift x 15 reps

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

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.

B.
Every 2 minutes, for 20 minutes (10 sets), of:
2-Position Snatch with Pauses
(stand with the barbell, descend to mid-thigh and pause for two seconds, then snatch from there, then reset to the hang, descend to 2″” below the knee, pause for two seconds, then snatch from there)

Start at roughly 70-75% of your 1-RM snatch, and build in load over the course the sets, never exceeding a load that you can perform at prescribed tempos and with perfect mechanics.

C.
Against a 5-minute running clock, perform the following:
Row 1000/800 Meters
Muscle-Ups x Max Reps

Rest 3 minutes then repeat for a total of THREE sets. Note your rowing time and the number of muscle-ups achieved in each of the three sets.

D.
Three sets of:
Tate Press x 10 reps
Rest 30 seconds
Single Arm Dumbbell Rows x 8 reps each arm @ 21X1
Rest 30 seconds
Towel Kettlebell Farmers Walk* x 60 seconds
(loop a hand towel around the kettlebell handle and squeeze the towel for the carry – do not touch the kettlebell itself)
Rest 60 seconds