January 20, 2020 – Competition

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Freestanding Hold x 20-30 seconds (use assistance if needed)
Minute 2 – Roll to Candlestick x 10 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)

B.
Every 90 seconds, for 6 minutes (4 sets):
Muscle Snatch

x 2 reps

Use this only as a warm-up exercise. Build in weight across the 4 sets but only build to something that feels moderately heavy.

Followed by. . .

Every 90 seconds, for 18 minutes (12 sets):
Snatch x 1 rep @ 85%

C.
Every 2 minutes, for 8 minutes (4 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%

Followed by…

Every 3 minutes, for 6 minutes (2 sets):
Back Squat x 15 reps @ 70-75%

D.
Against a 2-minute running clock…
20 Chest-to-Bar Pull-Ups
6 Burpee Box Jump-Overs (30″/24″)
Max reps of Strict Handstand Push-Ups
Rest 2 minutes and repeat for a total of FOUR sets.

E.
One set of:
100 Banded Glute Bridges

Keep a steady pace with a light band.

Followed by. . .

One set of:
100 Banded Hamstring Curls

Keep a steady pace with a light band.