REGIONAL PREP & OPEN PREP
A. Gymnastics Warmup
4 Rounds NFT:
8 Pause Pistols (3sec, alt)
8 Deficit HSPU (8″, 6″)
40 DUs
*Stack 2, 45# plates for 8″, or a 45#+25# for 6″. If using an abmat add an extra 25# plate to account for the extra height.
B. Barbell Wamup
Snatch Balance
5, 4, 3, 2, 1
Start light and build to moderate
C. Weightlifting
15min to build to a heavy complex
3 Snatch DL + 2 Snatch + 1 OHS
D. Metcon
3 Rounds of:
10 C2B Pull-ups
10 Front Squats (165, 95)
10 Burpees
*12min cap
E. Conditioning
Conditioning
8×21 Cal Row
*2min rest between sets
A Done, used 15# plate 2 rounds and 15# and 10# plates for last two rounds 3 3/4 inches roughly.nfirst time doing true deficits.
C. Worked up t0 75#
D. 6:37 Rx chest to bar unbroken first round.