Competition (01/06/15)

REGIONAL PREP

A. Gymnastics + Warmup
4 rounds of:
200m Run -or- 12 Cal Air Bike
8 Strict Pull-ups
10 Pistols (alt)

B. Weightlifting / Barbell Conditioning
Squat Clean
Min 1-3: 3 reps (155, 110)
Min 4-6: 3 reps (185, 130)
Min 7-9: 3 reps (215, 150)
Min 10-12: 3 reps (245, 170)
*If not able to work up to (245, 170), 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
Deadlift
5 @ 65
5 @ 75
3 @ 80
3×3 @ 85

D. Metcon
6 Rounds for time of:
4 MUs
8 Burpee Box Jumps (30, 24)

OPEN PREP

A. Weightlifting / Barbell Conditioning
Squat Clean
Min 1-3: 3 reps (155, 110)
Min 4-6: 3 reps (185, 130)
Min 7-9: 3 reps (215, 150)
*If not able to work up to (215 150), set yourself so you can complete 9min. Subtract weight from each section so that you’re building to something heavy and challenging for minutes 7-9.

B. Strength
Deadlift
5 @ 65
5 @ 75
3 @ 80
3×3 @ 85

C. Metcon
6 Rounds for time of:
4 MUs
8 Burpee Box Jumps (30, 24)
*If not able to complete MUs complete 4 C2B Pull-ups + 4 Ring Dips