Competition (04/29/15)

Open Prep

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

B.
Front Squat
4×8 [9]
*Add 5-10lbs compared to last week
-superset with-
Knee Planks
2x15sec hold between each set of Front Squats

C.
Stationary Dips
4×15 [9]
-superset wtih-
Barbell Curls
4×12 [9]
*Add 5lbs to curls compared to last week

D.
4 Rounds of:
Min 1: 30 ft HS Walk
Min 2: 14 Pistols (alt)
Min 3: Rest

E.
Helen
3 Rounds for time of:
400m Run
21 AKBS (53, 35)
12 Pull-ups

Regional Prep

A.
Back Squat
5, 5, 3, 3, 1, 1, 1
*Build into a heavy single for hour your feeling today

B.
10min alt EMOM:
Odd: 5 Strict Deficit HSPU (8″, 6″, use plates)
Even: 8 Weighted Pistols (53, 35, alt)

C.
For time:
3 RFT of:
8 Bar MU
20 DB STOH (60, 40)
60ft OH Walking Lunge (135, 95)

D.
5x500m Row
*3min rest between efforts. Go HARD on rows today