Competition (09/17/15)

Open Prep

A.
Snatch
3 @ 65%
2 @ 70%
2 @ 75%
2 @ 80%
2 @ 82%
1 @ 85%
4×1 @ 90%

B.
Weighted Stationary Dips
4×5
*Across
-ss w-
Strict Weighted Pull-ups
4×5
*Across

C.
10min Alt EMOM:
Odd: 12 Pistols (alt)
Even: 3-4 Bar MUs
*Sub 6 kipping C2B if not able to complete Bar MUs

D.
Every 5min for 4 Rounds:
400m Run
2 Rope Climbs (15′, 14′)
4 Power Snatches (155, 110)
*Rest remainder of 5 min

Regional  Prep

A.
Snatch
3 @ 65%
2 @ 70%
2 @ 75%
2 @ 80%
2 @ 82%
1 @ 85%
4×1 @ 90%

B.
Weighted Stationary Dips
4×5
*Across
-ss w-
Strict Weighted Pull-ups
4×5
*Across

C.
10min Alt EMOM:
Odd: 16 Pistols (alt)
Even: 6 Bar MUs

D.
Every 5min for 4 Rounds:
400m Run
2 Legless Rope Climbs (15′, 14′)
4 Power Snatches (185, 130)
*Rest remainder of 5 min

E.
4 Rounds NFT:
15 GHD Sit-ups
15 Reverser Hypers (moderate)

Barbell

A.
Snatch Balance + OHS
-5+1/45%
-4+1/60%
-3+1/70%
-2+1/80%
-1+1/90%

B.
Snatch
-4/50%
-3/60%
-2/70%
-1/80%
-1/85%
-1/90%
-1/94%
———-
-1/98%
-1/102%
-1/106%
*You must make everything (3 attempts per set) above the dotted line to go beyond it.

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

D.
Clean + Jerk
-3/50%
-2/60%
-2/70%
-1/80%
-1/85%
-1/90%
-1/94%
———-
-1/98%
-1/102%
-1/106%
*You must make everything (3 attempts per set) above the dotted line to go beyond it.