Open & Regional Prep
A.
Barbell Warmup
Clean (no hook, no feet)
4×3
*Start light and build to moderate
B.
Weightlifting
Every 2min for 16min:
(Clean Lift Off + Clean) x 2
*Build to a heavy complex by 10min, then maintain for last 3 sets
C.
Strength Work
Front Squat
4×3 @ 86%
-ss w-
Glute Bridges
10 reps between sets”
D.
12-9-6 of:
Bar MUs
Box Jumps (30, 24)
*Sub 12 kipping C2B pull-ups (not butterfly), and 12 ring dips if not able to complete bar MUs
E.
8x25m Prowler High Push (180, 140)
*90sec rest between efforts
Barbell
A.
Snatch Balance
-5/40%
-4/50%
-3/60%
-2/70%
-1/80%
B.
Pull + Snatch, blocks-knee
-3/40%
-2/50%
-2/60%
-2/70%
-2/74%
-2/78% x 4
C.
Power Clean
-4/50%
-3/60%
-3/68%
-3/72% x 5
D.
Press
-4×5
-superset with-
Pull Up
-x30
E.
Back Squat
-5/50%
-5/60%
-5/70%
-5/75% x 5
Karlie says
Barbell
A. 80#
B. 80#
C. 85#
D. Took a rest day from pull-ups and PR press yesterday
E. No squats. Fran kicked my butt
Class WOD DL pr 205#/ tried 215 but like my form going bad.
Diane 9:16 (4 seconds off from a PR) shoulders exhausted.