January 12, 2019 – Competition

A.
Back Squat
Set 1- 5 reps @ 70%
Set 2- 3 reps @ 80%
Set 3- 1 rep @ 85-90%
Set 4- 10 reps @ 73%
Set 5- 10 reps @ 73%
Rest 2-3 minutes

B.
Complete as many reps as possible in 12 minutes of:
10 Handstand Push-Ups to 4″/2″ Deficit*
20 Thrusters (100/70 lbs)
30 Pull-Ups

*If you are not interested in competing in the Open or other online qualifiers, we would advise substituting the kipping handstand push-ups for 10 strict handstand push-ups (no deficit) – the pounding on your cervical spine isn’t worth the risk unless you’re preparing for the movement to be tested in competition.

Rest until the running clock reaches 16:00, and then…

C.
Five rounds for time of:
10 Deadlifts (225/155 lbs)
10 Bar Facing Burpees

D.
Four rounds of:
15 seconds of Dumbbell Lateral Raises
15 seconds of Hercules Hold with Thumbs Facing Up

Rest 60 seconds, and then…

Four rounds of:
15 seconds of Dumbbell Lateral Raises with Thumbs Facing Up
15 seconds of Hercules Hold with Palms Facing Up

Rest 2 minutes, and then…

Two rounds of:
30 seconds of Dumbbell Presses
30 seconds of Dumbbell Overhead Hold
Rest 60 seconds and repeat

E.
Three sets of:
Split Stance Romanian Deadlift x 8 reps each leg @ 3011
Rest 60 seconds
Single-Leg Hip Thrusts x 8 reps each leg @ 20X1
Rest 60 seconds