Competition (09/23/15)

Open & Regional Prep

*Deload Week*

A.
Clean
2 @ 55
2 @ 65
2 @ 75
2 @ 80
2×2 @ 82
2×1 @ 85

B.
Front Squat
3×4 @ 82%
-ss w-
Glute Bridges
10 reps between sets

C.
GHRs
4×6-8
-ss w-
One Arm DB Row
4×8/arm

D.
5 Rounds for time of:
200m Run
4 Muscle Ups
8 Box Jumps (30, 20)
*If not able to complete MUs, execute 5 Kipping C2B Pull-ups + 5 Ring Dips

E.
10min R&R Row or Airdyne

Barbell

A.
Power Snatch
-4/50%
-3/60%
-2/70%
-1/80% x 4

B.
Clean + Jerk
-2/50%
-2/60%
-2/70%
-1/75%
-1/80% x 3

C.
Front Squat
-3/50%
-2/65%
-2/75%
-1/80%
-1/84% x 3

D.
10 Min AMRAP:
-1 Deadlift @ 75% of 1RM Clean
-20 DU
-400m Run