Tag: Split squats

Two men face each other and raise their fists in front of a crowd and bright lights directed skyward.

Part 1

Bulgarian split squats* 12-12-12-12
Snatch deadlifts with shrug 12-12-12-12
Rest 2 minutes between sets

*For the split squats, alternate front/back leg elevated

Part 2

4 supersets of:
12 barbell cossack lunges
12 single leg kettlebell RDL’s
12 barbell roll-outs
12 strict toes-to-bars
Rest 90 seconds

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I Want to Have Fun in the #204Open

Shaun knows the KB is directly overhead when his biceps rub against his ears.2 rounds of:

As many rounds and reps as possible in 6 minutes of:
8 alternating single-arm clusters (55/35 lb.)
5 burpees

Rest 2 minutes

As many rounds and reps as possible in 5 minutes of:
8 kettlebell swings (55/35 lb.)
10 jumping split squats (5 per leg)

Rest 1 minute

TBA
Meet the bar and deliver it to your shoulders with precision!

Power cleans 1-1-1-1-1

5-3 minute rounds of:

10 sumo deadlift high pulls (95/65 lb.)

12 jumping split squats

Max ring muscle-ups/chest-to-bar pull-ups + push-ups/ring rows + push-ups in remaining time