Competition (01/26/16)

REGIONAL PREP

A. Correctives
Banded I’s Y’s T’s
10 total

Squat with T-Spine Rotation
10/side (alt)

B. Gymnastics + Warmup
5 Rounds NFT:
4 MU
10 Pistols (alt)

C. Weightlifting
Snatch Balance
4×3
*Pull from rack. Start light. Build to moderate

Squat Snatch
6×1
*6 working sets. Build to a heavy single

D. Strength / Accessory
Seated DB Press
4×8
*acros
-ss w-
Supine Ring Rows
4×8

E. Metcon
10min AMRAP of:
12 Cal Air Bike
9 Toes To Bar
6 Power Cleans (135, 95)

 

OPEN PREP

A. Correctives
Banded I’s Y’s T’s
10 total

Squat with T-Spine Rotation
10/side (alt)

B. Weightlifting
Snatch Balance
4×3
*Pull from rack. Start light. Build to moderate

Squat Snatch
6×1
*6 working sets. Build to a heavy single

C. Metcon
10min AMRAP of:
12 Cal Air Bike
9 Toes To Bar
6 Power Cleans (135, 95)