Competition (04/13/15)

Regional Prep

If you’re able, split today’s training into an AM/PM session. You’ll see some repeats from last week. This is intentional. We’re focusing on practice, progression, and volume increase.

AM

A.
6min EMOM:
3 Deficit Jumps
step off of a 12″ box and jump immediately to as high a box as possible
*Try to Increase height by a couple inches compared to last week

B.
8min EMOM:
3 Bar Facing Burpees + 4 Power Cleans (tap-n-go)
*Aim to use same weight as last Monday’s 10min EMOM

C.
Front Squat
5×3 @ ~ 80-85% of 1RM
*Across. Aim for 5lbs heavier than last Monday

PM

D.
Tapout EMOM:
Odd: 20 Wall Balls (30/20)
Even: 14 T2B
*Keep moving until you can no longer complete the work within a minute. Stop if you make it to 20min. If you fail before 10min, turn it into a 10min AMRAP

E.
10, 8, 6, 4, 2 of:
C&J (185, 130)
Bar MUs

F.
5min R&R Row