Saturday/Sunday 19012-13 – Competition

Saturday 1/12
Warm Up
3 rounds:
250 m Row
10 Push Up Ts
50 m Single Arm Farmers Carry (moderate weight)
30 second Double Kettlebell Overhead Hold (light weight)

A. Work up to a heavy Clean and Jerk for the day.

B. 5 sets: 1 Clean and Jerk at 80% of Part A, rest as needed between reps

C. For time (and reps):
10 minute ascending ladder:
1 Deadlifts (165/110)
1 Chest to Bar Pull Ups
1 Power Clean (165/110)
1 Bar Muscle Up

Then 2 reps of each, 3 reps, 4 reps, etc…

D. 2 rounds for time:
30 GHD Sit Ups
30 Box Jumps (24/20)

Sunday 1/13
Rest Day