Competition (11/02/15)

REGIONAL PREP

A. Gymnastics Warm Up
4 Rounds of:
Mn 1: 30 HS Hold
Min 2: 3 FL Lowering
Min 3: 40 DUs

B. Weightlifting
Every 2min for 10min:
5 TnG Power Snatch
*Across. Build to a heavy set before starting E2MOM.

C. Strength
Slow Negative + Pause
Front Squat
8×2
*4sec down, 2 sec pause, explode to top. Build for first 3 sets then maintain for last 5. Hit a set every 2min.

D. Accessory
Weighted Pull-ups
4×3
-ss w-
Weighted Push-ups
4×8
*have someone set bumper plates on back

E. Metcon
10-8-6 of:
Hang Squat Cleans (185, 135)
MUs
OPEN PREP

A. Weightlifting
Every 2min for 10min:
5 TnG Power Snatch
*Across. Build to a heavy set before starting E2MOM.

B. Strength
Slow Negative + Pause
Front Squat
8×2
*4sec down, 2 sec pause, explode to top. Build for first 3 sets then maintain for last 5. Hit a set every 2min.

C. Metcon
10-8-6 of:
Hang Squat Cleans (155, 110)
MUs
BARBELL

A.
Power Snatch + OHS
-3+1/30%
-3+1/35%
-3+1/40% x 2
*Base off snatch.

B.
Snatch, Pause-below knee
-4/45%
-3/55%
-2/65%
-2/70%
-2/75% x 5

C.
3 Position Clean (Floor/Below Knee/Thigh)
-1/50%
-1/60%
-1/65%
-1/70%
-1/75% x 4

D.
Front Squat
-4/40%
-4/55%
-4/65%
-4/72%
-4/78% x 5

E.
Clean Pull
-3/85%
-2/95% x 4

F.
For Distance:
-6 Min Row