Competition (08/22/15)

Open Prep

A.
6min EMOM:
3 ME Box Jumps

B.
Back Squat
5×2 @ 87%
-ss w-
Glute Bridges
5×15
*Unweighted for glute bridges

C.
4 Rounds of:
Min 1: ME Strict HSPUs
Min 2: Rest
Min 3: ME Strict T2B
Min 4: Rest

D.
3 Rounds of:
500m Row
15 Thrusters (95, 65)
30 DUs

Regional Prep

A.
12min to build to a heavy power snatch
-then-
Every 30 sec for 5min:
3 TnG Power Snatch @ 60-65%

B.
Back Squat
Build to a 3RM
-then-
5×3 @ 90% of 3RM
-ss w-
Windmill Stick
30sec per side

C.
4 Rounds of:
Min 1: 3-5 Strict Muscle-Ups
Min 2: 14 Weighted Pistols (alt, 35, 26)
Min 3: Rest

D.
3 Rounds of:
800m Run
40 Push-ups
10 OHS (165, 115)

Barbell

A.
Back Squat
-5/50%
-4/60%
-3/70%
-3/80%
-3/84%
-3/88%
-3/92%

B.
Snatch, Hip + Snatch, Below Knee
-2/40%
-2/50%
-2/60%
-2/70% x 3

C.
Power Clean + Power Jerk
-2/50%
-2/60%
-2/70%
-2/75%
-2/80%
-2/84%
-2/88% x 3

D.
3 Position Clean Pull (Floor/Below Knee/Thigh)
-1/85%
-1/90%
-1/100% x 3

E.
For Time:
-800m Sandbag Carry (100/50)
-400m Run
-400m Sandbag Carry
-200m Run
-200m Sandbag Carry
-100m Run
*20 Min Cap
**Sandbag must be carried underhand.