Competition (10/26/15)

REGIONAL PREP

A. Gymnastics Warmup
4 Rounds for completion:
40sec Handstand Hold
4 Front Lever Lowering
*3-5sec negative on FL loweing. Back facing wall on HS hold. Focus on perfectly straight line, toes pointed, and shoulders pressed out.

B. Weightlifting
Every 2min for 10min:
4 Tap-n-Go Power Snatch
*Build to a heavy set of 4 before starting E2MOM. Then maintain for all 5 sets

C. Strength
Front Squat
4×8
*Across

D. Accessory
Supine Ring Rows
3×10
-ss w-
Strict Ring Dips
3×10

E. Metcon
21-15-9
OHS (115, 75)
Grasshoppers (R+L=1)
* 8 min cap

F. Conditioning
3x400m Sandbag Run (50, 30)
*2min rest between

OPEN PREP

A. Weightlifting
Every 2min for 10min:
4 Tap-n-Go Power Snatch
*Build to a heavy set of 4 before starting E2MOM. Then maintain for all 5 sets

B. Strength
Front Squat
4×8
*Across

C. Metcon
21-15-9
OHS (115, 75)
Grasshoppers (R+L=1)
* 8 min cap

BARBELL

A.
Power Snatch, below knee + OHS
-3+1/30%
-3+1/35%
-3+1/40% x 2
*Base off snatch.

B.
Snatch, Pause-below knee
-4/45%
-3/55%
-2/64%
-2/68%
-2/73% x 5

C.
3 Position Clean (Floor/Below Knee/Thigh)
-1/50%
-1/60%
-1/65%
-1/70% x 5

D.
Front Squat
-5/40%
-5/55%
-5/65%
-5/75% x 5

E.
Clean Pull
-3/80%
-3/90% x 4

F.
8 Min AMRAP:
-4 Alt. Pistol
-6 V Up
-8 RKBS (70/53)