Competition (08/04/15)

Open Prep

A.
Every 2min for 10min:
2 Behind Neck Jerks
*Build into a heavy double then maintain for all 5 sets. Pull from blocks

B.
Push Press
Build to a 5RM
-then-
4×5 at 90% of 5Rm
*Touch-n-go on push press. Don’t rest with bar on shoulders or overhead for long periods of time.
-ss w-
Stoney Stretch
4x30sec/side

C.
3 Rounds of:
Min 1: ME Handstand Walk
Min 2: Rest
Min 3: 10-15 UB C2B Pull-ups
Min 4: Rest
*C2B Pull-ups must be unbroken. Terminate set once you break

D.
3 Rounds of:
50 Air Squats.
7 Muscle-Ups
10 Hang Power Cleans (135,95)
*Sub 10 Pull-ups + 10 Ring Dips if not able to complete MUs

Regional Prep

A.
Press in Jerk
5, 4, 3, 2, 1
*Start light and build to moderate

B.
Push Jerk
Build to a heavy double
-then-
5×2 at 92% of the heavy double
*Pull from blocks. Drop after each rep. 2min rest between sets
-ss w-
Stoney Stretch
30/sec per side
*Between sets

C.
4 Rounds NFT:
Min 1: 8 Dumbbell Strict Press (AHAP)
Min 2: 12 RKBS (70, 53)
Min 3: 15 C2B Pull-ups
Min 4: Rest

D.
3 Rounds for time of:
30 Pistols (alt)
9 Hang Power Cleans (185, 130)
6 Muscle-Ups

E.
2 Rounds:
200m Waiter’s Walk (R)
200m Waiter’s Walk (L)
*Watier’s Walk = Hold a heavy dumbbell extened overhead. stabilize core, and walk. Rest 2min between rounds

Barbell

A.
Jerk
-4/50%
-3/60%
-3/70%
-2/78%
-2/84%
-1/88%
-1/92% x 5

B.
Power Clean, below knee
-3/50%
-3/60%
-3/70%
-2/75%
-2/80%
-2/84% x 5

C.
Snatch Pull, 6s Down
-4/80%
-3/90%
-2/100% x 4

D.
15 Min EMOM:
3 Burpee T2B
3 Burpee Pull-Ups
*Use a bar at least 6″ above your reach