GRANITE GAMES QUALIFIER WORKOUT 15.1 10 Minute AMRAP 5 Hang Squat Cleans (155/105) 7 Bar Facing Burpees Sponsored By: SCORECARD DOWNLOAD MOVEMENT STANDARDS Hang Squat Clean This workout will begin with the bar on the ground. At the call of GO, the athlete start with the Hang Squat Clean. Each repetition must start from…
Strength/Skill
Power Snatch : 1 Rep Max
Then
Complete as many rounds as possible in 20 mins of:
Run, 400 m
12 Toes-to-bars
12 Muscle Snatches, 85/60 lbs
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Mobilize for tomorrow’s Granite Games Week 1 WOD
Strength/Skill Take 12 minutes to determine a one rep max in the Power Clean Then Pull-ups : Max Set* *if you can do at least 1 there is no need to scale this movement. Soon as the feet hit the feet touch the ground or the athlete lets go of the bar the set is…
Wendler Back Squat: Week 3
5 at 75%
3 at 85%
1+ at 95% 1RM
Then
4 rounds for time of:
10 Sumo Deadlift High-pulls, 95/65 lbs
10 Push Press, 95/65 lbs
10 Back Squats, 95/65 lbs
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Front Squat 4 x 8
Strength/Skill Every 1 min for 14 mins, alternating between: 3 Power Snatch + Overhead Squat, 50% 1RM 10 Burpee (Bar Facing)s Then 2010 Northwest Regional Event 1 3 rounds for time of: 10 Overhead Squats, 135/95 lbs 50 Double Unders Buyout 4 x 10 deficit snatch liftoffs (keep movement continuous and DO NOT lift the…
Wendler Bench Press: Week 2 3 at 70% 3 at 80% 3+ at 90% 1RM Then Dirty Thirty 30 Box Jumps, 24/20 in 30 Jumping Pull-ups 30 American Kettlebell Swings, 35/26 lbs 30 Lunges 30 Knees To Elbows 30 Push Press, 45/33 lbs 30 Back Extensions 30 Wall Balls, 20/14 lbs 30 Burpees 30 Double…
Strength/Skill
Every 1 min for 14 mins, alternating between:
3 Squat Clean (Touch & Go)s, 60% 1RM
30 Double Unders
Then
6 rounds for time of:
5 Clean & Jerks, 135/95 lbs
Run, 200 m
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2×0:30 30 Degree Handstand Hold
Skills and Drills
3×6 Chin-Up Levers
