Competition (12/22/15)

REGIONAL PREP

A. Gymnastics + Warmup
4 Rounds NFT:
6 MUs
8 DB Thrusters (50, 35)
10 T2B

B. Weightlifting
Push Jerk
3 @ 55%
3 @ 65%
2 @ 75%
2 @ 80%
3×2 @ 85%
8 @ 75%

C. Metcon
5 Rounds for time of:
15 Burpee BJOs (24, 20)
20 Wall Balls (20, 14)
30 DUs

D. Conditioning
8x500m Row
*2min rest between attempts. Hold with 5 sec on each attempt.

OPEN PREP

A. Weightlifting
Push Jerk
3 @ 55%
3 @ 65%
2 @ 75%
2 @ 80%
3×2 @ 85%
8 @ 75%

B. Metcon
5 Rounds for time of:
15 Burpee BJOs (24, 20)
20 Wall Balls (20, 14)
30 DUs

C. Conditioning
5x500m Row
*2min rest between attempts. Hold with 5 sec on each attempt.