Competition (11/16/15)

REGIONAL & OPEN PREP

A. Gymnastics
4 Rounds of:
Mn 1: 10 HSPUs
Min 2: 5 False Grip Ring Pull-ups
Min 3: 40 DUs
Min 4: Rest

B. Weightlifting
Power Snatch
10min to build to a heavy single
-then-
Find
10RM TnG Power Snatch

C. Strength
Slow Negative + Pause
Front Squat
5×2
*4sec down, 2 sec pause, explode to top. Build to a heavy double

D. Conditioning
Every 6min for 4 sets:
800m Run

BARBELL

A.
Power Snatch + OHS
-3+1/30%
-3+1/35%
-3+1/40%
-3+1/45%
*Base off snatch.

B.
Snatch, Pause-below knee
-4/45%
-3/55%
-3/65%
-2/75%
-2/80% x 4

C.
3 Position Clean (Floor/Below Knee/Thigh)
-1/50%
-1/60%
-1/70%
-1/75%
-1/80% x 4

D.
Front Squat
-4/40%
-4/55%
-3/65%
-3/72%
-3/78%
-3/84% x 5

E.
Clean Pull
-3/85%
-2/95%
-1/105% x 4