Competition (01/13/16)

REGIONAL PREP

A. Gymnastics + Warmup
3 Rounds NFT:
30 ft HS Walk
3 Skin the Cats
10 Pistols (alt)

B. Weightlifting
15min to build to a Heavy Clean

C. Metcon
9min Ladder
1, 2, 3, 4, 5, etc of:
Squat Cleans (@ 70% of above)
Muscle Ups

D. Accessory
Glute Ham Raises
3×6-8
-ss w-
Weighted GHD Sit-ups
3×10
*only go back to parallel before sitting up

E. Conditioning
2 Rounds of:
4min Max Cal Air Bike
3min Rest
4min Max Cal Row
3min Rest
*Record calories for each Bike & Row

OPEN PREP

A. Weightlifting
15min to build to a Heavy Clean

B. Metcon
8min AMRAP of:
5 Front Squats (115, 80)
5 C2B Pull-ups

C. Accessory
Glute Ham Raises
3×6-8
-ss w-
Weighted GHD Sit-ups
3×10
*only go back to parallel before sitting up

D. Conditioning
2 Rounds of:
4min Max Cal Air Bike
3min Rest
4min Max Cal Row
3min Rest
*Record calories for each Bike & Row