Competition (10/17/15)

Open & Regional Prep

Strength
Deadlfit
5×3 @ 88%
1×8+ @ 74%

Accessory
Turkish Get-up
4×3/side
-ss w-
Shoulder Sweeps
4×8/side

Gymnastics Skill
4 Rounds of:
Min 1: 5 Deficit HSPU (6″, 4″)
Min 2: 6-8 Glute Ham Raises
Min 3: Rest

Metcon
10 down to 1
Calories on rower
Thrusters (115/75)
Toes to Bar
* 15 min cap

Barbell

A.
Front Squat
-4/45%
-4/60%
-4/72%
-4/80%
-4/84%
-4/86%

B.
3 Position Snatch
(Hip/Knee/Below Knee)
-1/40%
-1/45%
-1/50%
-1/55%
-1/60% x 2

C.
Goodmorning
-4×8

D.
Clean Deadlift
-3/80%
-3/90%
-3/100%
-3/110% x 4

E.
20 Min AMRAP:
-1 Rope Climb
-100 DU
-200m Sandbag Carry