Competition (04/28/15)

Open Prep

A.
Every 2min for 16min:
3 Push Jerks
*Start moderate and build into a heavy-ish set. Pull from blocks if available

B.
Strict Press
4×12
*+5-10lbs heavier than last week
-superset with-
Strict False Grip Ring Pull-ups
4xME
*Aim for 1-2 more reps each set on ring pull-ups

C.
One Arm DB Row
4×10/arm
-superset with-
Lateral DB Raises
4×12 [8]
*+5-10lbs compared to last week on both

D.
TGUs
4×3/side (bottoms up KB) [8]
-superset with-
GHD Sit-ups
4×15
*Try to move up to next KB weight.

E.
10min AMRAP:
5 HSPU
10 T2B
15 Box Jumps (24, 20)

Regional Prep

A.
Overhead Medball Toss
10 attempts at max distance.
*Guys 10# / Girls 8#.

B.
Every 2min for 16min:
3 Tap-n-go Snatch
*Full snatch. Build into a haevy triple

C.
10min to build into a Push Press 1RM

D.
4min: ME Burpees
3min: ME DUs
2min: HSPU
1min: C2B
*Record score for each. No rest between movements

E.
21-15-9 of:
Power Snatch (115, 75)
Box Jumps (30, 24)