September 29, 2020 – Competition

A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps

Build over the course of the 4 sets. If flexibility in this exercise is tough, scale to a higher receiving position & do not add weight.

Followed by…

Every minute, on the minute, for 4 minutes (4 sets):
Tall Clean x 2 reps

B.
Every 2:30, for 20 minutes (8 sets):
Clean & Jerk

*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 97%
*Sets 7-8 = 1 rep @ 101%+

The goal of today is to find a 1-RM Clean & Jerk

C.
Complete as many rounds and reps as possible in 15 minutes of:
15/10 Calories of Assault Bike
10 Toes to Bar
50-Foot Handstand Walk

Handstand Walk alternatives:
For every 50-Foot of Handstand Walk:
30 nose to wall or back to wall or freestanding shoulder taps or
5 Wall Walks

D.
Three sets of:
15 Single-Arm Banded Dumbbell Rows

Immediately followed by. . .
20 Bent-Over Gorilla Rows

Rest 90 seconds