Competition (12/28/15)

REGIONAL PREP

A. Gymnastics + Warmup
3 Rounds of:
6-8 MUs
20 Pistols (alt)
40 DUs
*Aim for big/UB sets on MUs

B. Weightlifting
Every 2min for 12min:
3 Push Jerks
*Across. Pull from ground.

C. Strength
Back Squat
5 @ 65
5 @ 75
3 @ 80
4×3 @ 85

D. Metcon
10min Ladder:
3-6-9-12-Etc
Wall Balls (20, 14)
Ball Facing Burpees
C2B Pull-ups

E. Conditioning
2 Rounds
27 Cal Row
21 Cal Row
15 Cal Row
9 Cal Row
*Rest between each attempt. 1:1 work/rest ratio

OPEN PREP

A. Strength
Back Squat
5 @ 65
5 @ 75
3 @ 80
4×3 @ 85

B. Metcon
10min Ladder:
3-6-9-12-Etc
Wall Balls (20, 14)
Ball Facing Burpees
C2B Pull-ups

C. Conditioning
2 Rounds
27 Cal Row
21 Cal Row
15 Cal Row
9 Cal Row
*Rest between each attempt. 1:1 work/rest ratio