Competition (07/04/15)

Open Prep

A.
Every 2min for 10min:
2 Snatch
*Build to 65% and maintain for all 5 working sets

B.
Back Squat
3×5 [7]
*Back down at least 20lbs from last week

C.
Deadlift
3×4 (7)
*Back down at least 30lbs from last week. Focus on form and tempo. 3 sec negative, 1 sec positive, no rest at top or bottom.

D.
Every 2min for 16min:
25m Prowler Push (140, 90)
25 RKBS (53, 35)
*Focus on hard hip extension, squeezing the core and glutes, and relaxed arms in the swing.

Regional Prep

A.
Every 30 sec for 5min:
1 ME Standing Broad Jump

B.
Back Squat
Build to a 3RM
-then-
3×3 at 90% of above
-ss w-
Windmill Stick
30sec per side between each set

C.
4 Rounds NFT:
10 Pause Pistols (alt)
40ft HS Walk
*2 sec pause in the bottom of each pistol. Focus on getting comfortable in the bottom and knee out on the base leg.

D.
“The Seven”
7 rounds for time of:
7 HSPU
7 Thrusters (135, 95)
7 Knees to elbows
7 Deadlifts (245, 170)
7 Burpees
7 AKBS (70, 53)
7 Pull-ups

Barbell

A.
Back Squat
-5/55%
-5/65%
-5/75% x 5
-10/50% x 1

B.
Snatch, hip + OHS
-3+1/50%
-2+1/60% x 3

C.
Clean Pull
-3/90% x 4

D.
2x:
-Max unbroken Muscle up

-then-

For Time:
-2 Mile Run