Competition (10/10/15)

Open & Regional Prep

A.
Deadlfit
5×3 @ 85%
1×8+ @ 70%

B.
Turkish Get-up
5×3/side
-ss w-
Shoulder Sweeps
5×8/side

C.
3 Rounds of:
Min 1: 10 Strict T2B
Min 2: 6-8 Glute Ham Raises
Min 3: 10 Ring Dips

D.
Every 6min for 4 rounds:
500m Row
3 Rope Climbs (15′)
15 OHS (115, 80) (95, 65)
*rest remainder of 5min

Barbell

A.
Front Squat
-4/45%
-4/60%
-4/72%
-4/80%
-3/84% x 6

B.
3 Position Snatch
(Hip/Knee/Below Knee)
-2/40%
-2/45%
-2/50%
-2/55% x 3

C.
Goodmorning
-4×8

D.
Clean Deadlift
-3/80%
-3/90%
-3/100%
-3/105% x 4

E.
15 Min AMRAP:
-100ft High Prowler Push
-100ft Low Prowler Push
-100m Farmer Carry (L) (53/35)
-100m Farmer Carry (R)
*Prowler weight should be heavy, it is not a sprint.