Every 90 seconds, for 15 minutes (10 sets):
Pause front squat (pause for 3 seconds in the rock bottom, then explode up)*
*Build to your heaviest single over the course of 10 sets
Every minute, on the minute, for 18 minutes:
minute one: 10 DB Snatches (55/35)
minute two: 12/8 calorie row (12 men, 8 women)
minute three: 40 second plank hold
If you fail to complete the movements within the minute, then scale. DO NOT scale if you still have time in the minute when you finish. I’m aware that it hurts and you can’t breath. Pushing through those moments when you want to stop are what make you better, so don’t scale unless you fail to complete the rep count in a minute.
This weekends competition was a blast!! So many Lifted competitors came out and gave their absolute all in these events. Excellent job to all of you.