January 13, 2020 – Live. Perform. Compete

January 13, 2020 – Live. Perform. Compete

Live

A. Split Jerk

– 5 sets of 3 reps
Rest as needed

B. Every 90 seconds, for 7:30 (5 sets):

1.1.1 Cleans

C. As Many Rounds and Reps as possible in 8 minutes:

1 Power Clean
1 Hang Squat Clean
1 Barbell Thruster
1 Split Jerk

Perform

A. Split Jerk

– 5 sets of 3 reps
Rest as needed

B. Every 90 seconds, for 7:30 (5 sets):

1.1 Cleans

C. As Many Rounds and Reps as possible in 8 minutes:

1 Power Clean @ 61/43 kg
1 Hang Squat Clean @ 61/43 kg
1 Barbell Thruster @ 61/43 kg
1 Split Jerk @ 61/43 kg

Compete

A. Split Jerk

– 5 sets of 3 reps
Rest as needed

B. Every 90 seconds, for 7:30 (5 sets):

1.1 Cleans

C. As Many Rounds and Reps as possible in 8 minutes:

1 Power Clean @ 70/48 kg
1 Hang Squat Clean @ 70/48 kg
1 Barbell Thruster @ 70/48 kg
1 Split Jerk @ 70/48 kg

D. Strict Muscle Up Accessory:

1 set for activation + strength:

– BOX FALSE GRIP CHIN-UP x 8
*press to sternumScoring: Not Scored

E. Alternating Sets: False Grip Ring Pull-Up, Bottom of Ring Dip Hold

5 sets of:
E1. 2 False Grip Ring Pull-UpsRest 30 secondsE2. Bottom of Ring Dip Hold for 20-30 secondsRest 90 seconds

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