Competition (09/08/15)

Open Prep

A.
Press in Jerk
5, 4, 3, 2, 1
*Start light and build to moderate

B.
Split Jerk
3 @ 60
3 @ 65
3 @ 70
2 @ 75
2 @ 80
4×2 @ 84

C.
8 Rounds of:
0-30sec = 2 PC @ 75% of PC
30sec-1min = 20 DUs
*Touch n go on power cleans

D.
5min Ladder
3, 6, 9, 12 etc. of
Deadlifts (185, 135)
Burpees
Box Jumps (24, 20)
-rest 4min, then-
5min Ladder
3, 6, 9, 12 etc of
Deadlifts (225, 155)
Burpees
Box Jumps (24, 20)
Regional Prep

A.
Press in Jerk
5, 4, 3, 2, 1
*Start light and build to moderate

B.
Split Jerk
3 @ 60
3 @ 65
3 @ 70
2 @ 75
2 @ 80
2 @ 84
3×2 @ 86

C.
8 Rounds of:
0-30sec = 3 PC @ 75% of PC
30sec-1min = 20 DUs
*Touch n go on power cleans

D.
4 Rounds of:
Min 1: 8 Candlesticks
Min 2: 8 Strict T2B
Min 3: ME UB Strict HSPU
Min 4; Rest

E.
5min Ladder
3, 6, 9, 12 etc. of
Deadlifts (225, 155)
Burpees
Box Jumps (24, 20)
-rest 4min, then-
5min Ladder
3, 6, 9, 12 etc of
Deadlifts (275, 195)
Burpees
Box Jumps (24, 20)

F.
3x400m Sprints
2min rest between runs
Barbell

A.
Jerk, back
-4/50%
-3/61%
-3/72%
-2/80%
-2/86%
-1/90% x 3

B.
Power Snatch
-4/50%
-3/60%
-3/70%
-2/77%
-1/82%
-1/86% x 3

C.
Clean Pull
-3/80%
-2/90%
-1/100% x 3

D.
10 Min EMOM:
-3 Burpee
-3 Strict Pull Up