Competition (12/23/15)

REGIONAL PREP

A. Gymnastics + Warm-Up
3 Rounds
Min 1: 30-50ft HS Walk
Min 2: 30sec L-Sit
Min 3: 30sec Air Bike (Cal)

B. Weightlifting
12min to build to a heavy complex
2 Clean Pull
2 Power Clean
2 Hang Squat Clean
2 Front Squat

C. Barbell Conditioning
10min EMOM:
2 Clean Pulls
2 Power Cleans
2 Hang Squat Cleans
2 Front Squats
*Across. Shoot for at leat 65% of heavy single above

D. Metcon
4 Rounds for time of:
15 Cal Air Bike
15 GHD Sit-ups
15 C2B Pull-ups

OPEN PREP

A. Weightlifting
12min to build to a heavy complex
2 Clean Pull
2 Power Clean
2 Hang Squat Clean
2 Front Squat

B. Barbell Conditioning
10min EMOM:
2 Clean Pulls
2 Power Cleans
2 Hang Squat Cleans
2 Front Squats
*Across. Shoot for at leat 65% of heavy single above

C. Metcon
4 Rounds for time of:
15 Cal Air Bike
15 GHD Sit-ups
15 C2B Pull-ups