January 29, 2020 – LIVE.PERFORM.COMPETE

January 29, 2020 – LIVE.PERFORM.COMPETE

PERFORM

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

Minute 1
Snatch + 3 Overhead Squats @ 56-66%
Minute 2
1 Snatch + 2 Overhead Squats @ 67-76%
Minute 3
Snatch + Overhead Squat @ 77-87%
Minute 4
Rest

B. Alternating Sets: Chest-to-Bar Pull-Up, Dumbbell Ground to Overhead

4 sets, starting a set every 60 seconds, of:
B1. 4-10 Chest-to-Bar Pull-UpsB2. 8 Dumbbell Ground to Overheads

C. As Many Rounds and Reps as possible in 10 minutes:

10 Handstand Push-Ups
Dumbbell Front Rack Walking Lunge 50 feet @ 22.5/15 kg
40 Double-Unders

COMPETE

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

Minute 1
Snatch + 3 Overhead Squats @ 56-66%
Minute 2
1 Snatch + 2 Overhead Squats @ 67-76%
Minute 3
Snatch + Overhead Squat @ 77-87%
Minute 4
Rest

B. Alternating Sets: Muscle-Up, Dumbbell Ground to Overhead

4 sets, starting a set every 60 seconds, of:
B1. 2-7 Muscle-UpsB2. 8 Dumbbell Ground to Overheads

C. As Many Rounds and Reps as possible in 10 minutes:

10 Handstand Push-Ups
Dumbbell Front Rack Walking Lunge 50 feet @ 22.5/15 kg
50 Double-Unders

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

4 sets, starting a set every 60 seconds, of:
D1. 5-6 Single Arm Dumbbell Overhead SquatsD2. 6-12 PistolsD3. Handstand Walk 25-50 feetD4. Rest for 1 minute

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