Competition (01/04/16

REGIONAL PREP

A. Gymnastics Warm-up
3 Rounds of:
Min1: 4-5 MUs
Min 2: 6 Candlesticks
Min 3: 40 DUs
*Candlestick demo 

B. Weightlifting / Barbell Conditioning
Power Snatch
Min 1-3: 3 reps (135, 95)
Min 4-6: 3 reps (155, 110)
Min 7-9: 3 reps (175, 125)
Min 10-12: 3 reps (195, 135)
*If not able to work up to (195, 135), set yourself so you can complete 12min. Subtract weight from each section so that you’re building to something heavy and challenging for minutes 10-12.

C. Strength
Back Squat
5 @ 65
5 @ 75
3 @ 80
3 @ 84
2×3 @ 88

D. Metcon
3 Rounds for time:
30 RKBS (53, 35)
25 Wall Balls (20, 14)
20 Box Jumpovers (24, 20)
15 Burpees
20min Cap

E. Conditioning
Row Interval
10x15sec Max Cal
*1min rest between efforts

OPEN PREP

A. Weightlifting / Barbell Conditioning
Power Snatch
Min 1-3: 3 reps (135, 95)
Min 4-6: 3 reps (155, 110)
Min 7-9: 3 reps (175, 125)
*If not able to work up to (175, 125), set yourself so you can complete 9min. Subtract weight from each section so that you’re building to something heavy and challenging for minutes 6-9.

B. Strength
Back Squat
5 @ 65
5 @ 75
3 @ 80
3 @ 84
2×3 @ 88

C. Metcon
3 Rounds for time:
30 RKBS (53, 35)
25 Wall Balls (20, 14)
20 Box Jumpovers (24, 20)
15 Burpees