Competition (09/22/15)

Open & Regional Prep

A.
Strict Press
5, 4, 3, 2, 1
*Build to a moderate single

B.
12min to build into a Push Jerk 1RM
-then-
Every 90 sec for 7 rounds:
3 Push Jerks @ 80% of above
*Pull from rack, catch on shoulders

C.
Power Clean (Knee)
7×2
*Pull from blocks. Start light and build to a heavy double
-ss w-
Turkish Sit-up
5×8/side

D.
4 Rounds:
Min 1: 5 Skin the Cats (slow)
Min 2: ME HS Hold (Freestanding)
Min 3: 50 DUs

E.
12min AMRAP:
8 Dumbbell Thrusters (45, 30)
10 C2B Pull-ups
12 Cal Row

Barbell

OFF/Light Conditioning of choice