Competition (04/22/15)

Open Prep

A.
Every 2min for 16min:
(3 Pos Power Snatch) x 2
*Start moderate and build into a heavy-ish complex

B.
Front Squat
4×8 [8]
-superset with-
Knee Planks
2x15sec hold between each set of Front Squats

C.
Stationary Dips
4×12 [8]
-superset wtih-
Barbell Curls
4×12 [8]

D.
4 Rounds of:
Min 1: 30 ft HS Walk
Min 2: 50 DUs
Min 3: Rest

E.
4B Class WOD:
10 rounds of:
30 seconds of burpees
Rest 30 seconds
30 seconds of DB Thrusters
Rest 30 seconds
*Go light on DB thrusters. This is a conditioning workout

Regional Prep

A.
Every 2min for 10min:
5 Back Squat
*across. approx 9 RPE

B.
12min to work into a heavy:
Power Snatch

C.
For time:
50 C2B Pull-ups
10 Snatches (185, 125)
*Snatches can be power of full

D.
3 Rounds for time:
200m Run
20 Wall Balls (20, 14)
15 Power Cleans (95, 65)
10 Burpee Box Jump Overs (24, 20)

E.
5min R&R Row or Airdyne