Competition (11/04/15)

REGIONAL & OPEN PREP

A. Gymnastics Warmup
10min Alt EMOM:
Odd: 6-7 HSPU
Even: 10-12 Cal Air Bike

B. Metcon
Ben Bergeron’s Open Test
20min AMRAP:
50 Wall Balls (20, 14)
50 DU
40 Box Jumps (24, 20)
40 T2B
30 C2B
30 Burpees
20 Power Cleans (145, 100)
20 Jerks (145, 100)
10 Power Snatch (145, 100)
10 Muscle-Ups

C. Weightlifting
10min EMOM:
1 Power Clean (AHAP)
*Build to a heavy single before starting EMOM and maintain for all 10min.

D. Recovery 
10min Rest & Recovery Row
BARBELL

A.
Muscle Snatch + OHS
-3+1/30%
-3+1/35%
-3+1/40%
-3+1/45%
*Base off snatch.

B.
Pull + Snatch
-2/45%
-2/55%
-2/65%
-2/72%
-2/78%
-2/82% x 4

C.
Power Clean + Jerk
-2/45%
-2/55%
-2/65%
-2/72%
-2/78%
-2/82% x 4

D.
Front Squat
-4/50%
-3/65%
-2/75%
-2/80%
-1/84%
-1/88% x 5

E.
Glute Ham Raise
-2×20