550 meter run
HIIT Shoulder Warmup (start this at 5 past the hour)
5 Step Movement and Mobility (start this at 10 past the hour)
90 Rep Warmup (start this at 15 past the hour)
3 rounds of:
10 air squats
Workout Specific Warmup (start this at 20 past the hour)
5 x 3 of split clean + split jerk, start counting at 60% of your max clean and jerk.
a set of 5-10 strict pullups after each set
Workout (start this at 40 past the hour)
3 rounds for time of:
6 bar muscle-ups
9 hand stand pushups
12 walking lunge steps, each leg
If you can't do bar muscle-ups, please do 18 pull-ups.
If you can't do HSPUs, please do two-handed KB push presses, 20 kg (12 kg)
If you can do extended range HSPUs, please do. But the deepest you can do is a 45 and 25 lb HiTemp plate stacked.
Competition Team Lift
10 rounds, on the 2 minute start interval of:
1 squat clean + 1 hang squat clean
Do not set the bar down in between lifts. Start at 65% of your max clean.
5 x 3, on the 2 minute start interval
start counting at 75% or your max push press
3 sets of 5 reps, start at 75% of your max deadlift and stay there, if you wish. If you feel good and you want to go up, go up, but no higher than 85%.
Competition Team Skills
25 weighted dips, on the dip bars
25 weighted pull-ups, on the pull-up bars
10 x 400 meter row, on the 3 minute start
Each piece faster than the last.