February 19, 2020 – LIVE.PERFORM.COMPETE

February 19, 2020 – LIVE.PERFORM.COMPETE

PERFORM

A. Alternating Sets: Power Snatch, Muscle-Up

5 sets, starting a set every 60 seconds, of:
A1. 1.1.1 Power Snatches @ 55-65%A2. 1-4 Muscle-Ups

B. Every 2:30 for 7:30 (3 rounds):

40-50 Double-Unders
5-12 Chest-to-Bar Pull-Ups

C. 3 Rounds for Time:

20 Alternating One-Arm Dumbbell Snatches @ 22.5/15 kg
20 Box Jump Overs 24/20 inches

COMPETE

A. Alternating Sets: Power Snatch, Muscle-Up

5 sets, starting a set every 60 seconds, of:
A1. 1.1.1 Power Snatches @ 55-65%A2. 3-8 Muscle-Ups

B. Every 2:30 for 7:30 (3 rounds):

50-60 Double-Unders
8-25 Chest-to-Bar Pull-Ups

C. 3 Rounds for Time:

20 Alternating One-Arm Dumbbell Snatches @ 27.5/20 kg
20 Box Jump Overs 24/20 inches

D. Within 15 minutes:
Handstand Walk

– 4 sets of 50 feet
Rest as needed

E. Alternating Sets: Shrimp Squat, Barbell Single Leg Hip Thrust

3 sets, for quality, of:
E1. 6-8 Shrimp Squats (3011 tempo)E2. 8-10 Barbell Single Leg Hip Thrusts (2011 tempo)

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