Competition (10/21/15)

REGIONAL PREP

A. Gymnastics Warmup
10min Alt EMOM:
Odd: 45sec ME HS Walk
Even: 30 sec L-Sit
*Use parallettes for L-Sit

B. Weightlifting
Every 2min for 10min:
3 Tap-n-Go Power Clean
*Build to a heavy triple before starting E2MOM. Maintain same weight for all 5 sets

C. Strength
Back Rack Walking Lunge
4×10 (5/leg)
-ss w-
Windmill Stick
4x30sec per side

D. Metcon
3 rounds for time:
400 m run
10 Front Squats (155/115))
* 12 min cap

E. Cash-Out
50 Strict T2B

OPEN PREP

A. Gymnastics Warmup
10min Alt EMOM:
Odd: 45sec ME HS Walk
Even: 30 sec L-Sit
*Use parallettes for L-Sit

B. Weightlifting
Every 2min for 10min:
3 Tap-n-Go Power Clean
*Build to a heavy triple before starting E2MOM. Maintain same weight for all 5 sets

C. Metcon
3 rounds for time:
400 m run
10 Front Squats (155/115))
* 12 min cap
BARBELL

A.
Snatch Balance
-5/40%
-4/55%
-3/65%
-2/75%
-1/85%

B.
Pull + Snatch, blocks-knee
-3/40%
-2/50%
-2/60%
-2/70%
-2/77%
-2/82% x 4

C.
Power Clean
-4/50%
-3/60%
-3/70%
-3/78% x 5

D.
Press
-4×5

-superset with-

Pull Up
-x25

E.
Back Squat
-5/50%
-5/60%
-5/70%
-5/75%
-5/80% x 5