Warm-up
- 5:00 SkiErg (1,013m)
- 80′ Lateral Monster Walks
- 80′ Monster Walks
- 2 Sets
- 10 PVC Passes
- 10 Push-ups
- 20s Dead Hang
Conditioning
20.1 – 10 Rounds – 15:00 Time Cap
- 8 G2OH (95/65#)
- 10 Bar-facing Burpees
I started out much slower than in the Open last year and I was doing 2×4 clean and jerks. I did do the 10th round of C&J unbroken and had to bust through 3 burpees to end up with the exact same 9+11 I got in the Open a year ago. This was a much better effort and more consistent though. My round times were 1:17, 1:33, 1:34, 1:31, 1:35, 1:35, 1:42, 1:49, and 1:43. Compared to a year ago, when my first four rounds took 5:18 and 7:00, today it was 5:55 and 6:31.
Midline
3 Sets
- 10/10 Side Plank Bounces (35# DB)
- 30 Russian Twists (35# DB)
- 12 OH Crunch (35# DB, 2s pause)
- 30 OH Flutter Kicks (35# DB)
Really felt this one the upper abs.
Handstands
- 2x20s Dead Hang Partner Push
- 4×5 Handstand Kick-ups
- 4 Eagle Arms
The kick-ups went well after nearly a week break.
