Competition (10/14/15)

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:
2 Cleans
*Build to a heavy double

C.
Strength Work
Front Squat
5×3 @ 88%
-ss w-
Glute Bridges
10 reps between sets”

D.
3 rounds for time:
30 walking lunges
10 box jump overs (24, 20)
30 Deadlifts (155, 115)
15 min time cap”

E.
8min Max Distance
Suitcase Carry (70, 53)
*KB in one arm. Stay as upright as possible. Switch as needed. Set-up a 100m course and complete as many times as possible

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%
-2/75%
-2/80% x 4

C.
Power Clean
-4/50%
-3/60%
-3/70%
-3/75% x 5

D.
Press
-5×5

-superset with-

Pull Up
-x30

E.
Back Squat
-5/50%
-5/60%
-5/68%
-5/74%
-5/78% x 5