Competition (10/27/15)

REGIONAL & OPEN PREP

A. Gymnastics Warmup
4 Rounds of:
14 Pistols (alt)
4 Ring Muscle-Ups

B. Weightlifting
Every 2min for 16min:
2 Behind Neck Split Jerks
*Pull from blocks. Build to a heavy double. Aim for 5-10lbs heavier than last week. Drop to blocks between each rep

C. Strength
Seated DB Strict Press
4×8
*Across
-ss w-
Dumbell Row
4×8/arm
*Across

D. Metcon
“Diane”
21-15-9 of:
Deadlifts (225, 155)
HSPU

E. Conditioning
10min Heavy Sled Drag (AHAP)
*Slow walking pace. Try to maintain constant movement with no stopping
BARBELL

A.
Jerk, back
-4/45%
-3/55%
-3/65%
-3/70%
-3/75%
-3/80% x 4

B.
Power Snatch, hip
-4/45%
-3/55%
-3/65%
-3/70% x 4

C.
Snatch Pull to Hip
-3/80%
-3/90%
-3/100% x 4

D.
Every other minute for 12 Minutes:
-5 Ring T2B
-5 Glute Ham Raise