Competition (08/29/15)

Open Prep

A.
Every 90sec for 6 Rounds:
3 Power Clean & Push Jerk
*TnG. Start moderate and build to a heavy triple

B.
Back Squat
4×2 @ 88%
-ss w-
Glute Bridges
5×15
*Unweighted for glute bridges

C.
Strict HSPUs
4xME
-ss w-
Front Lever Lowering
4×3 (aim for a 3sec negative)
*rest as needed between sets

D.
12min AMRAP of:
40 DUs
20 T2B
10 OHS (115, 80)

Regional Prep

A.
Snatch Balance
5, 4, 3, 2, 1
*Start light and build to moderate

B.
Snatch
4 @ 55%
3 @ 65%
2 @ 70%
2 @ 75%
4×2 @ 80%
2 @ 82%

C.
Back Squat
6×2 @ 88%
-ss w-
Windmill Stick
30sec per side

D.
Prone Barbell Rows
4×8
-ss w-
GHD Sit-ups
4×20

E.
6 Rounds of:
Min 1: 200m Sandbag Sprint (50)
Min 2: 12 Burpee BJO (24, 20)
Min 3: 6 Muscle-Ups
Min 4: 15 KB Walking Lunges (53, 35)

Barbell

A.
Front Squat
-5/40%
-4/52%
-4/64%
-3/72%
-2/80%
-2/84%
-2/88% x 5

B.
Jerk
-4/50%
-3/60%
-3/70%
-3/78%
-3/83% x 4

C.
Power Clean
-4/50%
-3/60%
-3/70%
-3/75%
-3/80% x 4

D.
Clean Deadlift, Pause-1″/below knee/mid thigh
-3/85%
-2/95%
-2/100% x 3

E.
8x:
-1 Min ME Wall Ball Shot (20/14)
-1 Min ME V Up

-then-

Not for Time:
400m Waiter Walk (25/15)
*400m per arm.