October 16, 2019 – Live. Perform. Compete

October 16, 2019 – Live. Perform. Compete

Perform

A.

Within 8 minutes:
Snatch
– 4 sets of 1.1 reps
Rest as needed

B. Alternating Sets: Kipping Handstand Push-Up, Box Jump, Muscle-Up

3 sets of:
B1. 6-15 Kipping Handstand Push-UpsNo restB2. 12 Box Jumps 24/20 inchesNo restB3. 2-6 Muscle-Ups

C. Alternating Sets: Chest-to-Bar Pull-Up, Box Jump Over, Overhead Squat

3 sets of:
C1. 6-12 Chest-to-Bar Pull-UpsNo restC2. 12 Box Jump Overs 24/20 inchesNo restC3. 9 Overhead Squats

Compete

A.

Within 8 minutes:
Snatch
– 4 sets of 1.1 reps
Rest as needed

B. Alternating Sets: Kipping Handstand Push-Up, Box Jump, Muscle-Up

3 sets of:
B1. 10-20 Kipping Handstand Push-UpsNo restB2. 12 Box Jumps 24/20 inchesNo restB3. 3-8 Muscle-Ups

C. Alternating Sets: Chest-to-Bar Pull-Up, Box Jump Over, Overhead Squat

3 sets of:
C1. 8-15 Chest-to-Bar Pull-UpsNo restC2. 12 Box Jump Overs 24/20 inchesNo restC3. 9 Overhead Squats

D. Alternating Sets: Ski Erg, Handstand Walk

4 sets, starting a set every 60 seconds, of:
D1. Ski Erg for 30 secondsD2. Handstand Walk 25-50 feet

E. Alternating Sets: Hanging Leg Raise, Dual Kettlebell Overhead Carry

3 sets of:
E1. Max Hanging Leg RaisesRest 30 secondsE2. Dual Kettlebell Overhead Carry 100 feetRest 30 seconds

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