November 20, 2019 – Live. Perform. Compete

November 20, 2019 – Live. Perform. Compete

Perform

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

2x Hip Snatch + Hang 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. As Many Rounds and Reps as possible in 4 minutes:

5 Power Snatches @ 43/30 kg
20 Double-Unders

D. As Many Rounds and Reps as possible in 4 minutes:

7 Overhead Squats @ 43/30 kg
30 Double-Unders

Compete

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

2x Hip Snatch + Hang 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. As Many Rounds and Reps as possible in 4 minutes:

5 Power Snatches @ 52/35 kg
20 Double-Unders

D. As Many Rounds and Reps as possible in 4 minutes:

7 Overhead Squats @ 52/35 kg
30 Double-Unders

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

F. Alternating Sets: Sandbag Romanian Deadlift, Sandbag Carry

4 sets of:
F1. 8 Sandbag Romanian DeadliftsNo restF2. Sandbag Carry 100 feet

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