March 18, 2020 – LIVE.PERFORM.COMPETE

March 18, 2020 – LIVE.PERFORM.COMPETE

PERFORM

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

1.1.1 Slow Pull Snatches

B. Alternating Sets: Muscle-Up, Overhead Squat

4 sets, starting a set every 60 seconds, of:
B1. 1-3 Muscle-UpsB2. 6 Overhead Squats

C. 4 Rounds for Time:

10 Handstand Push-Ups
Front-Racked Double Kettlebell Walking Lunge 25 feet
12 Pull-Ups
Front-Racked Double Kettlebell Walking Lunge 25 feet
Rest 90 seconds between each round

COMPETE

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

1.1.1 Slow Pull Snatches

B. Alternating Sets: Muscle-Up, Overhead Squat

4 sets, starting a set every 60 seconds, of:
B1. 3-7 Muscle-UpsB2. 6 Overhead Squats

C. 4 Rounds for Time:

10 Strict Handstand Push-Ups
Front-Racked Double Kettlebell Walking Lunge 25 feet
12 Chest-to-Bar Pull-Ups
Front-Racked Double Kettlebell Walking Lunge 25 feet
Rest 90 seconds between each round

D. Handstand Walk

– 3 sets of 25-50 feet
Rest as needed

E. Alternating Sets: Single Arm Active Ring Hang, Single Leg GHD Back Extension, Alternating Kettlebell Goblet Cossack Squat

3 sets, for quality, of:
E1. Single Arm Active Ring Hang for 10-20 secondsE2. 6-10 Single Leg GHD Back ExtensionsE3. 8-10 Alternating Kettlebell Goblet Cossack Squats

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