Competition (07/06/15)

Open Prep

A.
Every 2min for 10min:
2 Squat Cleans
*Build to 82% before starting E2MOM and then maintain for all 5 sets.
-superset with-
Windmill Stick
30sec per side between each set

B.
Back Squat
4×8 [9]
*Increase load 5-10lbs compared to load week.
-superset with-
Single Leg KB RDL
4×8/side [8]

C.
Back Rack Walking Lunge
4×10 (5/leg) [9]
-superset with-
3x1min Stoney Stretch

D.
4 Rounds of:
Min 1: ME HS Walk
Min 2: 18 Pistols (alt)
Min 3: ME L-Sit (parallette
Min 4: Rest

Regional Prep

A.
Every 2min for 10min:
Power Snatch + Snatch + OHS
*Build to a heavy complex before starting clock, then maintain for all 5 sets of E2MOM

B.
Snatch Deadlift
4×4
*Across. Pause for 2 sec below knee, above knee, and mid thigh
-ss w-
Tempo Push-ups with 2 sec reach at top
4xME
*3 sec negative, 1 sec positive, press through the floor spread scapulas and reach at top for a 2 sec hold.

C.
Back Squat
Build to a 5RM
-then-
4×5 at 90% of above
-ss w-
Windmill Stick
30sec per side between each set

D.
10min alt EMOM:
Odd: ME HS Walk
Even: 18 Pistols (alt)

E.
Heavy Helen
3 Rounds for time of:
400m Run w/ Sandbag (50, 30)
21 AKBS (70/53)
12 C2B Pull-ups

Barbell

A.
Snatch Push Press + OHS
-4+1/40%
-3+1/55%
-2+1/65%
-1+1/75%

B.
Snatch Lift Off + Snatch
-3/55%
-2/65%
-2/70%
-2/75%
-2/80% x 4
*Lift off to just below the knee.

C.
Power Clean, hip
-3/50%
-3/60%
-3/70%
-3/75% x 4
*Power clean from hang position at the hip.

D.
Front Squat
-5/50%
-5/60%
-5/70%
-5/75%
-5/80% x 5
-8/65% x 1

E.
Clean Pull
-3/85% x 4
*Keep hands on the bar for the entire set.

F.
8 Min AMRAP:
-50 ft Handstand Walk
-10 Ring Row