Competition (08/14/15)

Open Prep

A.
Every 2min for 6min:
2 Snatches
-then-
Every 2min for 8min:
1 Snatch
*Build to a heavy single

B.
Strict Ring Dips
5xME
-ss w-
Strict Weighted Pull-ups
5×5

C.
4min AMRAP:
100m Row
10 Wall Balls (20, 14)
10 Power Snatches (75, 55)
-rest 4min, then-
4min AMRAP:
100m Row
10 Wall Balls
10 Power Snatches
-rest 4min, then-
4min AMRAP:
100m Row
10 Wall Balls
10 Power Snatches

Regional Prep

A.
Every 2min for 10min:
2 Clean & Jerk
Build to a heavy double

B.
Close Grip Bench Press
3×5
*Add 5-10lbs to last week’s load. Across
-ss w-
Strict Weighted Pull-ups
3×5
*Add 5-10lbs to last week’s load. Across

C.
RDLs
3×8
*Add 5-10lbs to last week’s load. Across
-ss w-
Supine Ring Rows
3×10
*2 sec pause at top

D.
4min AMRAP:
100m Row
10 Wall Balls (20, 14)
20 Power Snatches (75, 55)
-rest 4min, then-
4min AMRAP:
100m Row
10 Wall Balls
20 Power Snatches
-rest 4min, then-
4min AMRAP:
100m Row
10 Wall Balls
20 Power Snatches

Barbell

A.
Snatch Push Press + OHS
-5+1/50%
-4+1/60%
-3+1/70%
-2+1/80%
-1+1/90%

B.
Snatch
-4/50%
-3/60%
-3/70%
-2/75%
-1/80%
-1/85%
-1/90% x 4

C.
Press in Split
-5/20%
-4/30%
-3/40%
-2/45%
-1/50%
*Base off jerk.

D.
Clean + Jerk
-3/50%
-2/60%
-2/70%
-1/75%
-1/80%
-1/85%
-1/90% x 3

E.
Prone DB Row
-3×6

F.
8x:
-10s Air Dyne Sprint
-50s Rest
*You may stay on the bike for active rest if you choose.