Competition (09/14/15)

Open Prep

*Performance Week*

A.
Snatch Balance + OHS
5 + 1
4 + 1
3 + 1
2 + 1
1 + 1
*Start light. Build to moderate

B.
Back Squat
4×3 @ 84%
1×10 @ 65%
-ss w-
Turkish Sit-ups
5×8/side
*Across

C.
4 Round NFT:
5 Weighted Pull-ups (UB AHAP)
5 Weighted Stationary (UB AHAP)
10 Supine Ring Rows
10 Push-ups w/ Reach
*Rest as needed between movements

D.
21 Power Cleans (135, 95)
21 Box Jumps (30, 24)
5 Rope Climbs (15′)
15 Power Cleans
15 Box Jumps
4 Rope Climbs
9 Power Cleans
9 Box Jumps
3 Rope Climbs

Regional Prep

*Performance Week*

A.
Snatch Balance + OHS
5 + 1
4 + 1
3 + 1
2 + 1
1 + 1
*Start light. Build to moderate

B.
12min to build into 90% of Snatch 1RM
-then-
Every 90 sec for 5 rounds:
3 Tap-n-go Squat Snatch @ 73%

C.
Back Squat
5×3 @ 84%
1×10 @ 65%
-ss w-
Turkish Sit-ups
5×8/side
*Across

D.
4 Round NFT:
5 Weighted Pull-ups (UB AHAP)
5 Weighted Stationary (UB AHAP)
10 Supine Ring Rows
10 Push-ups w/ Reach
*Rest as needed between movements

E.
21 Power Cleans (155, 105)
21 Box Jumps (30, 24)
5 Rope Climbs (15′)
15 Power Cleans
15 Box Jumps
4 Rope Climbs
9 Power Cleans
9 Box Jumps
3 Rope Climbs

Barbell

A.
Muscle Snatch + OHS
-3+1/30%
-3+1/35%
-3+1/40%
-3+1/45%
-3+1/50%

B.
Pull + Snatch
-2/45%
-2/55%
-2/65%
-2/72%
-1/78%
-1/83% x 4

C.
3 Clean + 1 Jerk
-2/50%
-1/61%
-1/72%
-1/80%
-1/85% x 3

D.
Back Squat
-5/40%
-4/55%
-4/65%
-3/75%
-2/82%
-1/86%
-1/90% x 3