Competition (07/18/15)

Open Prep

A.
3 Rounds at 85% ME:
50 DUs
10 Air Squats
10 Push-ups
10 Straight Leg Sit-ups
10 Ring Rows

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.
3 Rounds of:
Min 1: ME Strict HSPUs
Min 2: Rest
Min 3: ME Strict T2B
Min 4: Rest

D.
7min Ladder:
3, 6, 9, 12, etc of:
Power Snatch (75, 55)
Wall Balls (20, 14)

Regional Prep

A.
5min EMOM:
3 ME Box Jumps
*Aim for 2-3 inches higher than last week

B.
Back Squat
3×3 @ 75% of last week’s 3RM
-ss w-
Windmill Stick
30sec per side

C.
4 Rounds of:
Min 1: 30sec Strict HSPU
Min 2: 30sec DUs
Min 3: 30sec Hanging L-Hold
Min 4: Rest

D.
7min Ladder:
3, 6, 9, 12, etc of:
Power Snatch (75, 55)
Wall Balls (20, 14)

Barbell

A.
Back Squat
-4/50%
-4/60%
-4/70%
-4/77%
-4/83% x 3

B.
Snatch, hip + OHS
-3+1/50%
-2+1/60%
-1+1/65% x 3

C.
Clean Pull
-2/100% x 3

D.
3 Rds:
-200m Farmer’s Carry (53/35)
-20 RKBS (53/35)
-20 Burpee Over KB