November 13, 2019 – Live. Perform. Compete

November 13, 2019 – Live. Perform. Compete

Perform

A. Every 1 minute, for 8 minutes (8 sets):

2 Hip Snatches

B. Alternating Sets: Dumbbell Bulgarian Split Squat, Dumbbell Bulgarian Split Squat, Ring Dip

3 sets, starting a set every 60 seconds, of:
B1. 8 Dumbbell Bulgarian Split Squats (2010 tempo)B2. 8 Dumbbell Bulgarian Split Squats (2010 tempo)B3. 6-10 Ring Dips (2011 tempo)

C. Every 2:30 for 12:30 (5 rounds):

10/6 Calories of Assault Bike
8-10 Dual Dumbbell Hang Power Cleans @ 22.5/15 kg
8-10 Burpees

Compete

A. Every 1 minute, for 8 minutes (8 sets):

2 Hip Snatches

B. Alternating Sets: Dumbbell Bulgarian Split Squat, Dumbbell Bulgarian Split Squat, Ring Dip

3 sets, starting a set every 60 seconds, of:
B1. 8 Dumbbell Bulgarian Split Squats (2010 tempo)B2. 8 Dumbbell Bulgarian Split Squats (2010 tempo)B3. 6-10 Ring Dips (2011 tempo)

C. Every 2:30 for 12:30 (5 rounds):

10/6 Calories of Assault Bike
8-10 Dual Dumbbell Hang Power Cleans @ 25/17.5 kg
10 Burpees

D. 10 minutes of Skipping practice

Practice each of the following, with a focus on skill refinement and efficiency:
– Single leg single unders
– Alternating leg single unders
– Backwards single unders
– Single, single, double
Scoring: Not Scored

E. Alternating Sets: Hollow Body Hold, Arch Hold

4 sets, starting a set every 60 seconds, of:
E1. Hollow Body Hold for 30 secondsE2. Arch Hold for 30 seconds

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