Competition (01/18/16)

REGIONAL PREP

*Adding in recommended correctives and mobility for each day (it will most often be section A). General warmup and ROM should still be completed prior.

A. Correctives
Shoulder Sweeps
15/side

KB Arm Bar Row
15/side

B. Gymnastics + Warmup
4 Rounds NFT:
3 Skin the Cats
6 Candle Sticks
20sec Handstand Hold
*Freestanding on HS Hold if possible. Accumulate 30sec if not able to complete UB

C. Barbell Skill
Snatch Balance
4×3
*Build to a moderate triple. This is more so warmup for the next section

D. Weightlifting
Snatch
12min to build to a heavy single
*Training single.

E. Metcon
7min AMRAP:
10 Power Snatches (75, 55)
10 Burpees over Bar

F. Conditioning
10min EMOM:
20sec Max Cal Row

 

OPEN PREP

A. Correctives
Shoulder Sweeps
15/side

KB Arm Bar Row
15/side

B. Barbell Skill
Snatch Balance
4×3
*Build to a moderate triple. This is more so warmup for the next section

C. Weightlifting
Snatch
12min to build to a heavy single
*Training single. 

D. Metcon
7min AMRAP:
10 Power Snatches (75, 55)
10 Burpees over Bar