Competition (09/15/15)

Open Prep

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

B.
Split Jerk
3 @ 60
2 @ 70
2 @ 75
2 @ 80
1 @ 85
1 @ 90
1 @ 94
1 @ 98
1 @ 100
1 @ 100+
1 @ 100+

C.
Power Clean
12min to build to a heavy single
-then-
Every 90sec for 6 Rounds:
3 TnG Power Cleans at 78% of above

D.
KF WOD #3
3 Rounds for time of:
10 GTOH (135, 95)
15 Burpees Over Bar

E.
2 Attempts at:
KF WOD #4
25m High Push (130, 90)
25m Low Push
100m Shuttle Sprint
*4min rest between efforts

 

Regional Prep

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

B.
Split Jerk
3 @ 60
2 @ 70
2 @ 75
2 @ 80
1 @ 85
1 @ 90
1 @ 94
1 @ 98
1 @ 100
1 @ 100+
1 @ 100+

C.
Power Clean
12min to build to a heavy single
-then-
Every 90sec for 6 Rounds:
3 TnG Power Cleans at 78% of above

D.
4 Rounnds NFT:
8 RDLs
40ft HS Walk

E.
KF WOD #3
3 Rounds for time of:
10 GTOH (165, 115)
15 Burpees Over Bar

F.
3 Attempts at:
KF WOD #4
25m High Push
25m Low Push
100m Shuttle Sprint
*4min rest between efforts

Barbell

A.
Jerk, back
-4/50%
-3/61%
-3/72%
-2/80%
-2/86% x 3

B.
Power Snatch
-4/50%
-3/60%
-3/70%
-2/75%
-1/80%
-1/84% x 3

C.
Clean Pull
-4/75%
-3/85% x 3

D.
10 Min EMOM:
-2 Burpee Muscle Up