Competition (07/07/15)

Open Prep

A.
Every 2min for 10min:
2 Snatches
*Build to 82% before starting E2MOM and then maintain for all 5 sets.
-ss w-
Shoulder Sweeps
10/side

B.
Strict Press
4×8 [9]
AHAP for all 4 sets
-superset with-
Strict Muscle Ups
4xME
*If not able to complete strict MUs, sub with strict ring pull-ups + strict ring dips

C.
Bent over barbell row
4×8 [9]
*Go up 5-10lbs compared to all sets from load week (2 wks prior)
-ss w-
Strict Tempo Push-ups
4xME
*3sec negative, explode to the top on push-ups

D.
10min Alt EMOM:
Odd: 10 Thrusters (95)
Even: 10 C2B Pull-ups

Regional Prep

A.
Every 2min for 16min:
3 Behind the neck Jerks
*Jump 5-10lbs each set to build to a heavy triple. Use blocks

B.
Push Press
Build to a 5RM
-then-
4×5 at 90% of 5Rm
*Touch-n-go on push press. Don’t rest with bar on shoulders or overhead for long periods of time.
-ss w-
Stoney Stretch
4x30sec/side

C.
4 Rounds of:
Min 1: ME Strict Ring MUs
Min 2: Front Lever Lowering (5sec neg per rep)
Min 3: 10 Burpees to 12″ target
Min 4: Rest

D.
For time:
21-15-9 of:
Power Cleans (165, 115)
HSPUs
Front Squats (165, 115)

E.
4 Rounds NFT (not for time):
18 GHD Sit-ups
8 Glute/Ham Raises

Barbell

A.
Jerk, back
-4/55%
-3/65%
-3/70%
-3/75%
-3/80% x 4

B.
Power Snatch, hip
-3/50%
-3/60%
-2/65%
-3/70%
-3/75% x 4

C.
Snatch Pull
-3/85% x 4

D.
15 Min EMOM:
-1 Burpee Muscle Up
-20s L-Sit Hold