Two sets of: T-Spine Pulse on bench x 30 seconds Rest 30 seconds At the 7:00 mark, complete: Barbell Warm-Up With an empty barbell, complete the following: Snatch Grip RDL x 3 reps Snatch Pull x 3 reps Muscle Snatch x 3 reps Close Grip Overhead Squats x 3 reps Snatch Balance x 3 reps [...]

Mobilize, then: Two sets of: Assault Bike x 10 Calories Air Squats x 10 reps Push-Ups x 10 reps Hollow Rocks x 30 seconds A. Every 2:30, for 15 minutes (6 sets): Front Squat with 3 second pause at bottom x 2 reps *Sets 1-2 @ 70% of 1-RM Front Squat *Sets 3-4 @ 75% [...]

A. Three sets, not for time, of: Rope Climb x 2 ascents Handstand Walk x 10-15 meters L-Sit Hold x 45 seconds (accumulate the time if you need to) B. Four sets for max reps of: 30 seconds of Power Snatch @ 50% of 1-RM Snatch Rest 90 seconds Note the weight used and the [...]

CrossOver Symmetry Reverse Flys x 10 reps (use a light band) Leg Reach x 10 per side Inchworm + Scap Push Up x 3 reps + Press Up x 4 reps At the 12:00 mark: Dive Bomber Push-Ups x 5 reps Unweighted Reverse Lunges x 10 reps each leg A. Take 10-12 minutes to build [...]

Two sets of: Banded Pass Thrus in the Squat x 10 reps Leg Swings x 10 forward reps/10 backward reps per leg At the 10:00 mark: Barbell Warm-Up With an empty barbell, complete the following: Snatch Grip RDL x 3 reps Snatch Pull x 3 reps Muscle Snatch x 3 reps OHS x 3 reps [...]

Finish the competition workouts, or start them?! Or pick one that looks fun and do it for today!

Event 9 All Divisions Take 4 minutes to build to today’s 1-RM Clean & Jerk (you may use as much time as you would like to warm-up before starting the clock) When the running clock reaches 4:00… Event 10 All Divisions Complete rounds of 15, 12 and 9 reps for time of: Deadlift* Bar-Facing Burpees [...]

Event 5,Rx: For time: 12 Bar Muscle-Ups 25 Kettlebell Snatches (24/16 kg) 75-Foot Handstand Walk (in 5-foot unbroken increments) 25 Kettlebell Snatches (24/16 kg) 12 Bar Muscle-Ups Intermediate: jumping bar mu (20inch box),100 foot overhead walking lunge w/45/35lb plate instead of hs walk Scaled: 12 pull-ups, 35/25lb kb snatch, 50 hr push-ups instead of hs [...]

In House competition! There will be 11 scores events, try to finish them by Friday! Event 1 All Divisions For max load, in 3 minutes: 5 Snatches Event Rules: You only get a maximum of 6 attempts in the 3-minute window, and you must declare your weight before the clock starts – you cannot change [...]

A. One set of: Wall Slides x 40 reps (or 2 minutes) Followed by. . . One set of: Handstand Push-Up Negatives x 5 reps @ 50A5 Followed by. . . Every minute, on the minute, for 3 minutes (3 sets) of: Box Bridged Handstand Push-Ups to 4-8″ Deficit x 6-10 reps Immediately followed by. [...]