Competition (10/23/15)

REGIONAL & OPEN PREP

A. Gymnastics Warmup
5 Rounds NFT:
12 C2B Pull-ups
12 Pistols
*Give yourself enough rest to move quickly and unbroken through each movement.

B. Weightlifting
Every 2min for 14min:
2 C&J
*Drop and reset for each rep
*Build to a heavy double

C. Metcon
For time:
Cash-in: 50 sit-ups
21-15-9
Push-ups
Box jump overs (24, 20)
Cash-out: 50 sit-ups
* 10 min cap

D. Conditioning
Air bike
5x1min for Max Cal
3min rest between efforts

BARBELL

A.
Snatch Push Press + OHS
-5+1/40%
-4+1/50%
-3+1/60%
-2+1/70%
-1+1/80%

B.
Snatch
-4/45%
-4/55%
-3/65%
-3/70%
-3/75%
-3/80% x 4

C.
Jerk from Split
-3/30%
-3/40%
-3/50% x 2

D.
Clean + Jerk
-3/50%
-3/60%
-2/70%
-2/75%
-2/80% x 5

E.
Barbell Row
-4×10
*Same weight as last week