November 16, 2020 – Competition

Empty Barbell Movement Primer
Three sets of:
Overhead Squat x 5 reps
(use a progressively narrower grip for every set)
Rest as needed

Followed by…

Two sets of:
Front squat x 5 reps @ 2210
Rest as needed

Followed by…

Two sets of:
1+1/4 Front Squat x 5 reps
Rest as needed

A.
Every 2 minutes, perform:
Front Squat x 1 rep
Set 1 – 70% of 1-RM
Set 2 – 80% of 1-RM
Set 3 – 90% of 1-RM
Set 4 – 95% of 1-RM
Set 5 – 100% of 1-RM
Set 6 – 103% of 1-RM (optional)
Set 7 – 105% of 1-RM (optional)

Ok crew, time to go big. You’ve put in a lot of hard work with the barbell . . . now let’s show off the results.

B.
Every 90 seconds, for 15 minutes (10 sets):
Snatch x 1 rep

Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+

C.
Take 15 minutes to build to today’s 1-RM Power Clean & Jerk

D.
For time:
100 Drag Rope Double-Unders or 150 Double-Unders
100-Foot Single-Arm Overhead Walking Lunge (80/60 lbs – 50-foot each arm)
100-Foot Handstand Walk
100-Foot Single-Arm Overhead Walking Lunge
100 Drag Rope Double-Unders or 150 Double-Unders

Handstand Walk alternatives:
For every 50-Foot of Handstand Walk, perform 30 nose-to-wall, back-to-wall or freestanding shoulder taps.

E.
Three rounds for movement quality and efficiency of:
20 Double Kettlebell Walking Lunges
10 Burpee Box Jumps (24″/20″)
20 Sumo Deadlifts (185/135 lbs)