Push press 5x5 reps

3-4 Sets of 8-12 Reps:
A. 8-12 GHD Ab Rotations
B. 8-12 Weighted Hip Extensions
C. 8-12 Banded Face Pulls

4 sets of 10 Front Squats
- Build to days heavy
- Rest 2-3min btw sets

Semifinal Event 2

Make 3 attempts, for load, of

3 x clean + 2 x front squat + 1 x jerk

3 rounds for time of

• 30 dumbbell hang squat snatches
• 30 GHD sit-ups

♀ 25-lb DB ♂ 35-lb DB

On the 5:00 x 5 Rounds:
500/400 Meter Row
21 Burpees Over Rower
12 Toes to Bar

*Score: Enter time it takes to complete each round. Overall score will be the slowest round. 

Max Unbroken Reps With 60% of Heaviest Single From Previous Piece 

Echo, calories
KBS 24/16kg
Wallball 20/14lbs

Rest 5min

C2 bike, calories
DB snatch 22,5/15kg
Walking lunge, m 24/16kg kb’s

A,
For quality:
Monostructural Cardio, 5 mins
--then--
3 rounds of:
20 Banded Face Pulls
20 Banded Box Step-ups
20 Russian Twists
--then--
Monostructural Cardio, 5 mins
--then--
2 rounds of:
10 Tempo Barbell Good Mornings, pick load
10 L/10 R Barbell Split Squats, pick load
10 L/10 R Lateral Med Ball Toss, pick load
--then--
Monostructural Cardio, 5 mins
--then--
2 rounds of:
10 Prone Snow Angels
10 Tempo Wall Slides
10 L/10 R Side Plank Reach Throughs

B,
Every 1 min for 10 mins do:
4 Strict Handstand Push-ups
6 Toes-to-bars

C,
3 rounds for quality of:
10 Eccentric Dumbbell Pull Overs, pick load
10 Pec Flies, pick load
5 L/5 R Eccentric Lateral Lunges, pick load