Competition (05/09/15)

Open Prep

A.
Every 2min for 14min:
2 Hang Snatches
*Drop and reset after each rep. Build into a heavy double

B.
Deadlift
3×8 (9)
*Move up 5-10lbs
*2min Rest Between Sets

C.
Reverse Hyper
3×20 [8]
-superset with-
Plank Holds
2x1min

D.
4B Class WOD:
Cash-in: 800 m buy in:
Everyone but Mamas carry medball
10 wall walks
20  Goblet Squats (53/35)
30 Box jump overs
40 AKBS (53/35)
50 Burpees to rig
800 m cash-out:
Everyone but Mamas carry medball
* 35 minute cap”

Regional Prep

*Plan on taking at least a 1 hour break between C & D today.

A.
4 Rounds NFT:
5 SDHP (135, 95)
50 ft HS Walk

B.
Back Squat
5×3
*2min rest between sets. Build to 90% of 3RM and maintain for all 5 sets

C.
Randy
For time:
75 snatches (75 / 55 lb.)

** Take at least a 1 hour break or turn into a AM/PM session**

D.
10min Rope Climb Practice
-then-
Thrusters
5, 5, 3, 3, 3
*Build into a moderate triple

E.
Tommy V.
For time:
21 thrusters (115, 75)
12 rope climbs
15 thrusters
9 rope climbs
9 thrusters
6 rope climbs