Competition (10/06/15)

Open & Regional Prep

A.
Barbell Warmup
Strict Press
5, 4, 3, 2, 1
*Start light and build to moderate

B.
Weightlifting
Every 2min for 16min:
2 Push Jerk
*Pull from blocks. Build to a heavy double

C.
Weightlifting
Power Clean
5×2
Build to a heavy double
-ss w-
Plank w/ Reach
5×8/side

D.
8 Rounds of:
200m Run
3 Power Snatch (135, 95)
5 Burpees over bar
*Sprint Each Round. 2min rest between rounds

Barbell

A.
Jerk, back
-4/45%
-3/55%
-3/65%
-3/70%
-3/75% x 4

B.
Power Snatch, hip
-4/45%
-3/55%
-3/63%
-3/68% x 4

C.
Snatch Pull to Hip
-3/85%
-3/95% x 4

D.
10 Min AMRAP:
-1 Ring T2B
-1 Muscle Up
-1 Ring Dip

-or-

10 Min AMRAP:
-3 Strict T2B
-3 Strict Pull Up
-3 Strict Ring Dip