Competition (12/11/15)

REGIONAL PREP

A. Gymnastics + Warmup
4 Rounds NFT:
Min1: 10 Deficit HSPUs (8″, 6″)
Min 2: Rest
Min 3: 5-7 UB MUs
Min 4: Rest

B. Barbell Warmup
Press In Split
5, 4, 3, 2, 1
*Start light and build to moderate

C. Weightlifting
Every 2min for 12min:
Power Clean + Hang Cleans + Split Jerk
*Build to a heavy complex

D. Metcon
Elizabeth (Power Clean Version)
21-15-9 of:
Power Cleans (135, 95)
Ring Dips
*10min cap

E. Conditioning
10min EMOM:
25m Prowler Sprint (140, 90)

OPEN PREP

A. Barbell Warmup
Press In Split
5, 4, 3, 2, 1
*Start light and build to moderate

B. Weightlifting
Every 2min for 12min:
Power Clean + Hang Cleans + Split Jerk
*Build to a heavy complex

C. Metcon
Elizabeth (Power Clean Version)
21-15-9 of:
Power Cleans (135, 95)
Ring Dips
*10min cap