Open Prep
A.
Every 2min for 10min:
2 Cleans
*Build to a moderate double
B.
Every 2min for 10min:
Snatch Lift Off + Power Snatch
*Build to a moderate complex
-ss w-
Stoney Stretch
30sec per side
C.
Front Squat
3×5 @ 75% of last week’s 5RM
-ss w-
Windmill Stick
30sec per side
D.
For Time:
50 T2B
40 Burpee BJO (24, 20)
30 Wall Balls (20, 14)
20 Power Cleans (135, 95)
10 Power Snatches (135, 95)
Regional Prep
A.
Every 2min for 16min:
3 Touch-n-Go Power Cleans
Build to a heavy triple
B.
Front Squat
Build to a 4RM
-then-
4×4 @ 90% of 4RM
-ss w-
Straight Leg Sit-ups
4×8
C.
Bent Over Rows
4×8
-ss w-
Strict Push-ups w/ Reach
4xME
D.
For Time:
50 T2B
40 Burpee BJO (24, 20)
30 Wall Balls (30, 20)
20 Power Cleans (185, 125)
10 Power Snatch (185, 125)
Barbell
A.
Power Snatch, knee + OHS
-3+1/50%
-2+1/60%
-2+1/70%
-1+1/75% x 3
B.
Snatch Deadlift to Hip + Snatch
-3/50%
-2/60%
-2/70%
-2/75%
-2/80% x 5
*Shoulders should stay over the bar the entire time with snatch deadlift.
C.
Clean, No hookgrip, No feet (NHNF)
-5/40%
-4/50%
-3/60%
-2/70%
-1/80%
*Clean without using hookgrip or moving feet. Start with feet in receiving position.
D.
Front Squat
-5/50%
-4/60%
-3/70%
-2/80%
-2/84%
-2/88% x 6
-5/75%
E.
Push Press
-5/50%
-4/60%
-4/70%
-4/75% x 4
*Base off either 1RM Push Press or 80% of jerk
Karlie says
Barbell
A. 60#
B. 75# I love this complex
C. 55,60,70,80,90# went better than expected
D. Worked on OHS for competition this weekend. Quads are all sorts of sore. Too much vacation and not enough squatting while in Cali.
Matt McDonald says
Open
A. 175 3 sets. 185 2 sets
B and c no go
D. 20:33 died
Whole body sore today