January 22, 2020 – Live. Perform. Compete

January 22, 2020 – Live. Perform. Compete

Perform

A. Every 1 minute for 12 minutes (3 rounds):

Minute 1
1 Snatch + 3 Hang Squat Snatches @ 55-64%
Minute 2
1 Snatch + 2 Hang Squat Snatches @ 65-74%
Minute 3
Snatch + Hang Squat Snatch @ 75-85%
Minute 4
Rest

B. Every 1 minute, for 6 minutes (6 sets):

3-8 Chest-to-Bar Pull-Ups

C. 4 Rounds for Time:

8 Handstand Push-Ups
16 Dumbbell Box Step-Ups 24/20 inches
60 Double-Unders
Rest 90 seconds between each round

Compete

A. Every 1 minute for 12 minutes (3 rounds):

Minute 1
1 Snatch + 3 Hang Squat Snatches @ 55-64%
Minute 2
1 Snatch + 2 Hang Squat Snatches @ 65-74%
Minute 3
Snatch + Hang Squat Snatch @ 75-85%
Minute 4
Rest

B. Every 1 minute, for 6 minutes (6 sets):

1-7 Muscle-Ups

C. 4 Rounds for Time:

10 Handstand Push-Ups
16 Dumbbell Box Step-Ups 24/20 inches
60 Double-Unders
Rest 90 seconds between each round

D. Alternating Sets: Handstand Walk, Pistol, Single Arm Dumbbell Overhead Squat, Rest

4 sets, starting a set every 60 seconds, of:
D1. Handstand Walk 25-50 feetD2. 6-12 PistolsD3. 5-6 Single Arm Dumbbell Overhead SquatsD4. Rest for 1 minute

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