Open Prep
A.
Barbell Warmup
Strict Press
5, 4, 3, 2, 1
*Start light and build to moderate
B.
Weightlifting
12min to build into a Push Jerk 1RM
-then-
Every 90 sec for 10 rounds:
3 Push Jerks @ 80% of above
*Pull from rack, catch on shoulders
C.
4 Rounds NFT:
3 Skin the cats (slow)
30ft HS Walk
30 DUs
*Sub 30 HS Shoulder Taps if not able to complete HS Walk
D.
3 Rounds of:
30 Wall Balls (20, 14)
20 C2B Pull-ups
10 DB Snatch (70, 50, alt)
Regional Prep
A.
Barbell Warmup
Strict Press
5, 4, 3, 2, 1
*Start light and build to moderate
B.
Weightlifting
12min to build into a Push Jerk 1RM
-then-
Every 90 sec for 10 rounds:
3 Push Jerks @ 80% of above
*Pull from rack, catch on shoulders
C.
Weightlifting
Power Clean
8×2
Build into a heavy double by set 4, and maintain for last 4 sets
-ss w-
Plank w/ Reach
5×8/side
D.
4 Rounds NFT:
5 Skin the cats (slow)
50ft HS Walk
30 DUs
E.
3 Rounds of:
30 Wall Balls (20, 14)
25 C2B Pull-ups
20 DB Snatch (70, 50, alt)
Barbell
A.
Jerk, back
-4/45%
-3/55%
-3/65%
-3/72% x 4
B.
Power Snatch, hip
-4/45%
-3/55%
-3/60%
-3/65% x 4
C.
Snatch Pull to Hip
-3/90% x 4
D.
8 Min EMOM:
-1 Strict Pull Up
-1 Strict T2B
-20s L Hang
chris redden says
A. 155
B. 215 missed 225, a little slow and rusty from the weekend
C. 165
D. Done
E. done
Karlie says
Barbell
A. 50,65,75,85#
B. 45,55,60,65#
C. 85#
Open
C. Done
Matt McDonald says
Open
A. 95-115-125-135-155fail
B. 195 and 155 for 10×3
C. No go
D. Done but did 1 rd c2b and 2 rd strict push-ups. C2b still hurts shoulder
Casey Hogan says
Open
A: 125
B: 195 maybe a PR
C: did 3 strict muscle ups. 2 sets unbroken instead of skin the cats because those terrify me. It will take a very persuasive person to get me to ever try one of those again. Also did handstand holds instead. My skull is precious.
D: done 11:57 I think. Scaled to 60 db.