February 26, 2020 – LIVE.PERFORM.COMPETE

February 26, 2020 – LIVE.PERFORM.COMPETE

PERFORM

A. Within 8 minutes:
Power Snatch

– 4 sets of 2 reps
Rest as needed

B. Alternating Sets: Power Snatch, Bar Muscle-Up

4 sets, starting a set every 60 seconds, of:
B1. 3-4 Power Snatches @ 80-85%B2. 1-4 Bar Muscle-Ups

C. Every 3 minute for 12 minutes (4 rounds):

15/10 Calories of Assault Bike
6-12 Chest-to-Bar Pull-Ups
6-15 Hand Release Push-Ups

COMPETE

A. Within 8 minutes:
Power Snatch

– 4 sets of 2 reps
Rest as needed

B. 9-7-5 Reps for Time:

Power Snatch @ 61/43 kg
Muscle-Up
Time Cap: 8 minutes

C. Every 3 minute for 12 minutes (4 rounds):

15/10 Calories of Assault Bike
10-15 Chest-to-Bar Pull-Ups
10-15 Hand Release Push-Ups

D. Handstand Walk

– 3 sets of Max Distance
Rest as needed

E. Alternating Sets: Shrimp Squat, Hamstring Curl in Rings

3 sets, for quality, of:
E1. 6-8 Shrimp Squats (3011 tempo)E2. 8-10 Hamstring Curl in Rings (2011 tempo)

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