Competition (10/31/15)

REGIONAL & OPEN PREP

A. Gymnastics Warmup
10min Alt EMOM:
Odd: 50 DUs
Even: ME HS Walk

B. Strength
Back Squat
7×2 @ 90%

C. Weightlifting
Snatch
15min to build into 1RM

D. “4 Barrel 4 Boobs”
Grace
For time:
30 C&J (135, 95)

E. Conditioning
For time:
2mile Run
BARBELL

A.
Back Squat
-5/45%
-5/60%
-4/70%
-3/75%
-2/880%
-2/85% x 6

B.
Snatch, blocks-hips
-3/30%
-3/40%
-3/50% x 3

C.
Clean Deadlift, Pause-1″, below knee, thigh
-3/80%
-2/90% x 4

D.
Barbell Row
-4×6

E.
For Time:
-100m Run
-200m Run
-400m Run
-800m Run
-1 Mile Run
*1:1 Work:Rest on ALL runs.