Competition (05/01/15

Open Prep

A.
Every 2min for 14min:
2 Hang Cleans + 1 Front Squat
*Build into a heavy complex

B.
CGBP
4×12 [9]
*Move up 5-10lbs
-superset with-
Strict Pull-ups
4xME
*Aim for 1-2 reps more

C.
DB Fly
4×12 [9]
*move up 5 lbs
-superset with-
Supine Pause Ring Rows
4xME [9]
*2 sec pause at top

D.
Strict T2B
4xME
*Aim for 1-2 more reps
-superset with-
Walking Lunge
4x200ft

E.
“Annie”
50-40-30-20-10 of:
DUs
Sit-ups

Regional Prep

A.
Burpee/Clean Ladder
1min to complete
10 Burpees + 1 Clean
*Guys start at 205, girls start at 115. Build 10 lbs after each made attempt. You have 1 min to complete the 10 burpees + 1 clean, and an additional minute to change plates, but the snatch must be made within the first minute. So bascially you’ll take 1 attempt every 2min.

B.
10min EMOM:
Front Squats
(one & a quarter) x 2
*Build into a moderate weight and maintain for all 10 sets

C.
5 Rounds NFT:
1 Zig/Zag Handstand Walk
*Setup 6 cones 10ft apart in a zig/zag fashion. Start at the first cone and finish at the last.

D.
7 Rounds of:
Min 1: 50 DUs
Min 2: 15 Wall Balls (30, 20)
Min 3: 15 Power Cleans (105, 75)
Min 4: 20 Pistols (alt)
Min 5: 15 C2B Pull-ups
*if you fail a minute. move directly to the next movement and shave off a rep or two in the next round.