Competition (05/15/15)

Open Prep

A.
Every 2min for 8min:
2 Clean & Jerks

Every 2min for 6min:
1 Clean & Jerk

*Full squat cleans and split jerks. Build into a heavy single

B.
CGBP
5×12 [9]
*Move up 5-10lbs
-superset with-
Strict Pull-ups
5xME
*Aim for 1-2 reps more

C.
DB Fly
4×12 [9]
*move up 5 lbs
-superset with-
Supine Pause Ring Rows
4xME [9]
*2 sec pause at top

D.
5 Rounds of:
Min 1: ME Walking Lunge
Min 2: ME Ring Muscle-ups
Min 3: ME Cal Row
Min 4 Rest
*If you cannot complete Muscle-ups, scale to 30 seconds of pull-ups followed by 30 seconds of ring dips

Regional Prep
Athlete specific