Competition (05/19/15)

Open Prep

A.
Every 2min for 16min:
3 Split Jerks
*Build into a heavy load by set 4 and maintain for last 4 sets

B.
Strict Press
4×10 [8]
-superset with-
Strict Muscle Ups
4xME
*If not able to complete strict MUs, sub with strict ring pull-ups + strict ring dips

C.
One Arm DB Row
3×8/arm [8]
-superset with-
Bent Over Lateral DB Raises
3×10 [8]

D.
TGUs
3×3/side
*Standard KB position
-superset with-
Rope Climbs (15′)
3×3

E.
For time:
1mile Run
50 RKBS (70, 53)
40 Deficit HRPUS (25lb plate)
30 Ring Dips
20 C2B Pull-ups
10 Burpees (6″ target)

Regional Prep

Athlete Specific