Competition (10/20/15)

REGIONAL PREP

A. Gymnastics Warmup
6 Rounds of:
10 Pistols (alt)
3 Ring Muscle-Ups

B. Weightlifting
Every 2min for 16min:
2 Behind Neck Split Jerks
*Pull from blocks. Build to a heavy double. Drop to blocks between each rep

C. Strength
Seated DB Strict Press
3×8
*Across
-ss w-
Dumbell Row
3×8/arm
*Across

D. Metcon
10-8-6 of:
Deadlifts (165, 115)
Power Cleans (165, 115)
Bar MUs

E. Conditioning
For time:
400m Farmers Carry (72, 53)

OPEN PREP

A. Weightlifting
Every 2min for 16min:
2 Behind Neck Split Jerks
*Pull from blocks. Build to a heavy double. Drop to blocks between each rep

B. Metcon
10-8-6 of:
Deadlifts (165, 115)
Power Cleans (165, 115)
Bar MUs

C. Conditioning
For time:
400m Farmers Carry (72, 53)

BARBELL

A.
Jerk, back
-4/45%
-3/55%
-3/65%
-3/72%
-3/77%
-3/82% x 4

B.
Power Snatch, hip
-4/45%
-3/55%
-3/65%
-3/72% x 4

C.
Snatch Pull to Hip
-3/85%
-3/95%
-3/105% x 4

D.
5 Rds:
-3 Strict T2B
-3 HSPU
-30s L Hang