Competition (01/11/16)

REGIONAL PREP

A. Gymnastics + Warmup
4 Rounds NFT:
6 Deficit HSPU (8″, 6″)
8 Strict T2B
50 DUs

B. Weightlifting / Barbell Conditioning
12min to build to a heavy Snatch
-then-
8min EMOM:
20 DUs
1 Squat Snatch @ 85% of above
*Drop to 80, then 75% if you miss more than two in a row

C. Strength
Back Squat
-5/65%
-5/70%
-5/75%
-5/80%
-5+/85%
*Complete as many reps as possible at 85%

D. Metcon
30 sec on, 30 sec off, for 6 Rounds:
Cal Row
GHD Sit-ups
DB Thrusters (35, 25)
*Score is total reps

OPEN PREP

A. Weightlifting / Barbell Conditioning
12min to build to a heavy Snatch
-then-
8min EMOM:
20 DUs
1 Squat Snatch @ 85% of above
*Drop to 80, then 75% if you miss more than two in a row

B. Strength
Back Squat
-5/65%
-5/75%
-5+/85%
*Complete as many reps as possible at 85%

C. Metcon
30 sec on, 30 sec off, for 6 Rounds:
Cal Row
Sit-ups
Thrusters (45, 35)
*Score is total reps