November 20, 2020 – Competition

A.
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 3 minutes, for 12 minutes (4 sets) of:
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.

B.
Build to today’s heavy Snatch from 2″ Below Knee.

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep

Perform these from the floor, with the same weight you built to from 2″ below knee

C.
Three sets of:
Back Squat x Max Reps @ Monday’s 1-RM Front Squat Weight
Rest 5-6 minutes between sets.

D.
“2007 Reload”
For time:
1500 meter Row
Followed by. . .
Five rounds of:
10 Bar Muscle-Ups
7 Shoulder to Overhead (235/145 lbs)

Shoulder to Overhead load should not exceed 75% of your max jerk.

E.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – 8 Left Leg Hip Thrusts @ 2011 + 30 second ISO Hold at Top
Station 2 – 8 Right Leg Hip Thrusts @ 2011 + 30 second ISO Hold at Top
Station 3 – 10 Ab-Wheel Rollouts @ 3021
Station 4 – 10 Hanging Med-Ball Hamstring Curls

@ 3111