October 23, 2020 – Competition

Movement Primer
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)

Followed by. . .

Every 3 minutes, for 12 minutes (4 sets):
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.

A.
Front Squat
*Set 1: 5 reps @ 60% of 1-RM
*Set 2: 3 reps @ 80%
*Set 3: 1 rep @ 90%
*Set 4: 5 reps @ 82%
Rest 2 minutes between sets

B.
Every 2 minutes, for 12 minutes (6 sets):
Power Snatch with a 3-Second Pause at Mid-Patella

*Sets 1-2 = 2 reps @ 75% of 1-RM Power Snatch
*Sets 3-4 = 2 reps @ 80% of 1-RM Power Snatch
*Sets 5-6 = 1 rep @ 85% of 1-RM Power Snatch

C.
Back Squat
*Set 1: 5 reps @ 70% of 1-RM
*Set 2: 3 reps @ 80%
*Set 3: 1 rep @ 90%
*Set 4: 10 reps @ 77%
Rest 2 minutes between sets

D.
Three rounds for time of:
21 Thrusters (95/65 lbs)
21 Toes-to-Bar

Rest until the running clock reaches 10:00, and then…

Three rounds for time of:
15 Dumbbell Thrusters (50/35 lb DBs)
15 Chest-to-Bar Pull-Ups

Rest until the running clock reaches 20:00, and then…

Three rounds for time of:
9 Front Squats (165/105 lbs)
9 Bar Muscle-Ups

E.
Three sets of:
9 Deadlifts @ 21X1 + 6 Romanian Deadlifts @ 4011
(you can use kettlebells or a barbell for these)
Rest 2-3 minutes