Warm-up:
2:00 Machine
-into-
2 sets:
10 Banded Pass Throughs
10 Cossack Squats
-into-
7 Minutes
10 V-Ups
10 Kip Swings
5 Ring Rows
3 Muscle Snatch *empty bar
3 Overhead Squats
2 Pause Squat Snatch
+
Freedom (RX'd)
4 sets
12 GHD Sit Ups (Or V-Ups)
6 Bar Muscle Ups (Or 12 Chest to Bar)
6 Squat Snatch @ 135/95#
12 GHD Sit Ups (Or V-Ups)
-rest 1:1 between sets-
—
Independence (Scaled/asters)
4 sets
12 V-Ups
10 Pull-ups
6 Squat Snatch @ 95/65#
12 V-Ups)
-rest 1:1 between sets-
—
Compete (Open Prep/Quarterfinals)
4 sets
12 GHD Sit Ups
6 Ring Muscle Ups
6 Squat Snatch @ 135/95#
12 GHD Sit Ups
-rest 1:1 between sets-
**INTENTION - Short and fast aggressive sets here that will challenge your skill, core, and breathing. Use the first time to test out the combo and then see if athletes can maintain or possibly increase their efforts as the workout continues. It's all pull and core, so be smart about not selling out too quickly only to reach failure or prolonged rest on sets.
+
Accessory - 3 Rounds
10 Weighted Hip Thrust
10 Barbell Good Mornings
10 Standing DB Lateral Raise