Competition (10/28/15)

REGIONAL & OPEN PREP

A. Gymnastics Warmup
10min Alt EMOM:
Odd: 45sec ME HS Walk
Even: 6-8 Strict T2B
*Use parallettes for L-Sit

B. Weightlifting
Every 2min for 10min:
4Tap-n-Go Power Clean
*Build to a heavy set of 4 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. “Holleyman”
30 rounds for time:
5 Wall Ball
3 HSPU
1 Power Clean (225/155)
* 35 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