Competition (11/10/15)

REGIONAL & OPEN PREP

A. Gymnastics Warmup
4 Rounds NFT:
10 Pause Pistols (alt)
5-7 UB MUs

B. Weightlifting
Every 2min for 16min:
2 Behind Neck Split Jerks
*Build to a heavy double

C. Accessory
Half Kneeling KB Press
4×8/arm
*AHAP while keeping ribs down and hips under. Press w/ same arm as down leg.
-ss w-
Weighted Supine Ring Rows
4xME (w/ 20# vest)

D. Metcon
For time:
30-20-10 of:
Front Squats (95)
HRPUs
*Keep a straight line with body on push-ups
BARBELL

A.
Jerk from Split
-3/30%
-3/35%
-3/40%
-3/45%

B.
Jerk
-4/45%
-3/60%
-2/70%
-2/80%
-1/85%
-1/89% x 3

C.
Snatch Deadlift, Pause-1″,below knee
-3/75%
-3/85%
-3/90% x 4

D.
RDL
-4×5

E.
10 Min EMOM:
-20s HS Hold
-20s L Hang