Competition (08/10/15)

Open Prep

*Base Week

A.
8min EMOM
Snatch Balance + OHS
*Build to a moderate single

B.
Every 2min for 8min:
3 TnG Power Snatch
-rest 3-4 min-
Every 2min for 8min:
2 TnG Power Snatch
*Build into a heavy triple and double before starting EMOM and maintain for all 4 sets.

C.
Back Squat
6×3 @ 80%
1×10 @ 60%
-ss w-
Banded Psoas March
5×20 (10/side, alt)

D.
8min AMRAP of:
50 DUs
10 Deadlifts (225, 155)
10 Burpees Over Bar

Regional Prep

*Deload Week

A.
8min EMOM
Snatch Balance + OHS
*Build to a moderate single

B.
Every 2min for 12min:
Snatch Pull + Snatch, Knee
*Pull from blocks. Build to a moderate complex and maintain for all 6 sets

C.
Back Squat
3×5 @ 75% of last week’s 5RM
-ss w-
Banded Psoas March
5×20 (10/side, alt)

D.
4 Rounds of:
400m Row
50 DUs
10 HSPUs
*rest 2min after each round.

Barbell

A.
Snatch Balance + OHS
-5+1/50%
-4+1/60%
-3+1/70%
-2+1/75%
-1+1/80%

B.
Power Snatch
-4/50%
-3/60%
-2/70%
-1/80%
-1/87%
-1/92% x 3

C.
Pull + Clean, blocks-knee
-3/50%
-2/60%
-2/70%
-1/80%
-1/86% x 3

D.
Back Squat
-4/50%
-3/60%
-3/70%
-2/80%
-2/85%
-2/90% x 4
-5/82%

E.
RDL
-3×5
*Increase weight from previous week.

For Distance:
-6 Min Run/Row/Air Dyne
*Rest 3 Min

-then-

1500m Row
*Easy “jogging” pace.