Competition (08/03/15)

Open

A.
Every 2min for 8min:
2 Snatches
-immediately followed by-
Every 2min for 8min:
1 Snatch
*Build to a heavy single

B.
Snatch Pull
4×3 @ 105% of snatch
-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 @ 90% of 5RM
-ss w-
Windmill Stick
30sec per side

D.
10min ARMAP of:
30 DUs
15 Snatches (75, 55)
*Snatches can be muscle, power, etc

Regional Prep

A.
Snatch Grip Push Press + OHS
5 + 1
4 + 1
3 + 1
2 + 1
1 + 1
*Start light and build into a moderate complex

B.
14min Alt EMOM:
Odd: 10 burpees
Even: 3 Touch-n-go Squat Snatch
*Build into a heavy triple that you feel you can maintain for the entire EMOM before starting.

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

D.
One Legged KB RDL
4×8/leg
-ss w-
One Arm DB Row
4×8/arm
*Across

E.
10min ARMAP of:
30 DUs
15 Snatches (75, 55)
*Snatches can be muscle, power, etc

Barbell

A.
Snatch Balance + OHS
-5+1/50%
-4+1/60%
-3+1/70%
-2+1/80%
-1+1/90%

B.
Power Snatch
-4/50%
-3/60%
-2/70%
-2/78%
-1/84%
-1/88% x 5

C.
Clean Pull + Clean, blocks-knee
-3/50%
-2/60%
-2/70%
-2/78%
-2/84% x 4

D.
Back Squat
-5/50%
-4/60%
-3/70%
-2/80%
-2/84%
-2/88% x 6
-6/80%

E.
RDL
-5×5
*Increase weight from previous week.

F.
12min AMRAP of:
100m Suitcase Carry (L) (53, 35)
100m Suitcase Carry (R) (53, 35)
50 DUs
20 Wall Balls