Competition (10/30/15)

REGIONAL & OPEN PREP

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

B. Weightlifting:
Every 2min for 10min:
2 Snatch
Build to a heavy set of 4 before starting E2MOM. Then maintain for all 5 sets

C. Metcon:
15min AMRAP:
5 Thrusters (115, 80)
10 RKBS (70, 53)
15 Cal Row

D. Conditioning :
For time:
800m Famers Carry (53, 35)

E. Accessory:
4 Rounds of:
15 GHD Sit-ups
15 Reverse Hypers

 

BARBELL

A.
Snatch Balance
-5/45%
-4/60%
-3/70%
-2/80%
-1/85%

B.
Snatch
-4/45%
-3/55%
-2/65%
-2/75%
-2/80% x 4

C.
Press in Split
-5/20%
-4/25%
-3/30%
-2/35%
-1/40%

D.
Clean + Jerk
-2/50%
-2/60%
-2/70%
-2/74%
-2/78%
-2/82% x 4