Competition (12/08/15)

REGIONAL PREP

A. Gymnastics + Warmup
8min Alt EMOM:
Odd: 45sec HS Walk (alt)
Even: 3 FL Lowering
*4+sec negative on FL Lowering

B. Weightlifting
5min EMOM:
3 Push Jerks
*Across. Build to a heavy set of 3 before starting working sets. Maintain for all 5 sets. Aim for same weight as last week. Time domain has been shortened

C. Accessory
Tall Kneeling Landmine Press
4×8 per arm
*+5lbs compared to last week
-ss w-
One Arm DB Row
4×8 per arm
*+5lbs compared to last week

D. Metcon
Every 2min for 12min:
1 Power Clean + 5 Front Squats
*Across. Score is lowest weight lifted in any round

E. Conditioning
10x200m Row
*1min rest between attempts. Hold all attempts within 5sec.

Open Prep

A. Metcon
Every 2min for 12min:
1 Power Clean + 5 Front Squats
*Across. Score is lowest weight lifted in any round

B. Accessory
Tall Kneeling Landmine Press
4×8 per arm
-ss w-
One Arm DB Row
4×8 per arm

C. Conditioning
10x200m Row
*1min rest between attempts. Hold all attempts within 5sec.