October 14, 2019 – Live. Perform. Compete

October 14, 2019 – Live. Perform. Compete

Live

A.

Every 1 minute, for 6 minutes (6 sets):
1 Hang Clean + 5 Front Squats

B.

Clean Grip Deadlift
– 5 sets of 6 reps
Rest as needed

C.

For Time:
40 Double-Unders
20 Alternating Single-Arm Dumbbell Hang Split Snatches @ 17.5/10 kg
40 Double-Unders
20 Dumbbell Hang Snatches @ 17.5/10 kg
40 Double-Unders
20 Single Arm Dumbbell Push Jerks @ 17.5/10 kg

Perform

A.

Every 1 minute, for 6 minutes (6 sets):
1 Hang Clean + 4 Front Squats

B.

Clean Grip Deadlift
– 5 sets of 5 reps
Rest as needed

C.

For Time:
60 Double-Unders
20 Alternating Single-Arm Dumbbell Hang Split Snatches @ 22.5/15 kg
60 Double-Unders
20 Dumbbell Hang Snatches @ 22.5/15 kg
60 Double-Unders
20 Single Arm Dumbbell Push Jerks @ 22.5/15 kg

Compete

A.

Every 1 minute, for 6 minutes (6 sets):
1 Hang Clean + 4 Front Squats

B.

Clean Grip Deadlift
– 5 sets of 5 reps
Rest as needed

C.

For Time:
60 Double-Unders
20 Alternating Single-Arm Dumbbell Hang Split Snatches @ 22.5/15 kg
60 Double-Unders
20 Dumbbell Hang Snatches @ 22.5/15 kg
60 Double-Unders
20 Single Arm Dumbbell Push Jerks @ 22.5/15 kg

D.

4 Rounds for Time:
15/12 Calories of SkiErg
12 Strict Handstand Push-Ups

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