Competition (07/15/15)

Open Prep

A.
Every 2min for 10min:
2 Cleans
*Build to a heavy double before starting clock, then maintain for all 5 sets of E2MOM

B.
Every 2min for 10min:
Snatch Deadlift + Power Snatch
*Build to a heavy complex
-ss w-
Stoney Stretch
30sec per side

C.
Front Squat
Build to a 5RM
-then-
4×5 @ 90% of 5RM
-ss w-
Windmill Stick
30sec per side

D.
3 Rounds of:
400m Run
15 OHS (95, 65)
20 C2B

Regional Prep

*Deload Week

A.
Every 2min for 10min
2 Above Knee Cleans
*Pull from blocks. Build to a moderate double

B.
Front Squat
3×5 @ 75% of last week’s 5RM
-ss w-
Windmill Stick
30sec per side

C.
Bent Over Barbell Rows
4×8
*Across
-ss w-
Bulgarian Split Squats
4×8 (per leg)
*Across. Hold a DB in each hand

D.
10min Alt EMOM:
Odd: 12-16 C2B (UB)
Even: ME Parallette L-Sit
*Stack two 45# plates and hold feet above for L-sit

E.
12 Min AMRAP:
100m Farmers Carry (53, 35)
10 Deadlifts (275, 195)
20 HRPUs

Barbell

A.
Snatch Balance
-5/40%
-4/50%
-3/60%
-2/65%
-1/70%

B.
Snatch, knee
-3/55%
-2/65%
-2/70%
-2/75%
-1/80%
-1/83% x 4

C.
Clean Lift Off + Clean
-3/55%
-2/65%
-2/72%
-2/78%
-1/84% x 3

D.
Front Squat
-5/50%
-4/60%
-3/70%
-3/80%
-3/85% x 3

E.
RDL
-4×6

F.
No Conditioning