Competition (01/12/16)

REGIONAL PREP

A. Gymnastics + Warmup
3 Rounds NFT:
16 C2B
8 Strict Ring Dips
6 One Leg Box Jumps (R)
6 One Leg Bos Jumps (L)

B. Barbell Conditioning
Push Jerk
12min to find a heavy single
-then-
8min EMOM:
3 Push Jerk @ 80% of above
*Drop to 75, then 70% if you miss 1 or more reps within the minute

C. Accessory
Weighted Hip Thrusts
4×10
*Across
-ss w-
Single Leg KB RDL
4×8/side
*Across

D. Metcon
12min Alt EMOM:
Odd: 10 Deadlifts (185, 130)
Even: AMRAP Burpees over bar
*Score is lowest number of burpees in any round.

OPEN PREP

A. Gymnastics + Warmup
3 Rounds NFT:
12 C2B
8 Strict Ring Dips
6 One Leg Box Jumps (R)
6 One Leg Bos Jumps (L)

B. Accessory
Weighted Hip Thrusts
4×10
*Across
-ss w-
Single Leg KB RDL
4×8/side
*Across

C. Metcon
12min Alt EMOM:
Odd: 10 Deadlifts (155, 110)
Even: AMRAP Burpees over bar
*Score is lowest number of burpees in any round.