Competition (07/20/15)

Open Prep

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

B.
Back Squat
Build to a 5RM
-then-
4×5 at 90% of above
-ss w-
Windmill Stick
30sec per side between each set

C.
Strict Pull-ups
4xME
-ss w-
Strict Push-ups
4xME

D.
15min AMRAP of:
100m Suitcase Carry (R) (53, 35)
100m Suitcase Carry (L) (53, 35)
5 GTOH (135, 95)
10 Burpees over the bar

Regional Prep

A.
Every 2min for 8min
2 Snatch
-then-
Every 2min for 8min
1 Snatch
*Build to a heavy single

B.
Every 2min for 10min
2 Power Clean
*Build to a heavy set of 2 then maintain for all 5 sets. Drop and reset after each rep

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

D.
4 Rounds for time of:
50 DUs
50ft HS Walk
20 Pistols (alt)

E.
4min AMRAP of:
200m Row
10 Burpees over Rower
-4min rest-
4min AMRAP of:
200m Row
10 Wall Balls (30, 20)
-4min rest-
4min AMRAP of:
200m Row
10 DB Thrusters (50, 35)

Barbell

A.
Snatch Push Press + OHS
-4+1/40%
-3+1/55%
-2+1/65%
-1+1/75%

B.
Snatch Lift Off + Snatch
-3/55%
-2/65%
-2/70%
-2/75%
-2/80%
-2/84% x 4
*Lift off to just below the knee, reset, then snatch.

C.
Power Clean, hip
-3/50%
-3/60%
-2/70%
-2/75%
-2/80% x 3
*Power clean from hang position at the hip.

D.
Front Squat
-5/50%
-5/60%
-5/70%
-4/77%
-4/84% x 5
-8/70% x 1

E.
Clean Pull
-3/95% x 3
*Keep hands on the bar for the entire set.

F.
10 Min EMOM:
-3 Strict Pull Up
-6 Pistol Squat