Competition (12/07/15)

REGIONAL PREP

A. Gymnastics + Warmup
3 Rounds at 85%
15 Wall Balls (20, 14)
10 HSPUs
5 Bar MUs

B. Weightlifting
6min EMOM:
3 TnG Power Snatch
*Build to a heavy set of 3 before starting EMOM and maintain for all 6 sets

C. Accessory
Turkish Get-Up
4×4 per side
*Bottoms up KB. Same weight as last week

D. Metcon
For time:
30-20-10 of:
C2B Pull-ups
GHD Sit-ups
DUs

E. Conditioning
4x800m Run
*3min rest between efforts

OPEN PREP

A. Weightlifting
6min EMOM:
3 TnG Power Snatch
*Build to a heavy set of 3 before starting EMOM and maintain for all 6 sets

B. Metcon
For time:
30-20-10 of:
C2B Pull-ups
GHD Sit-ups
DUs

C. Conditioning
4x800m Run
*3min rest between efforts