Competition (7/22/15)

Open Prep

A.
Every 2min for 10min:
2 Cleans
*Build to a heavy double before starting clock, then maintain for all 5 sets of E2MOM

B.
Every 2min for 10min:
Snatch Deadlift + Power Snatch
*Build to a heavy complex
-ss w-
Stoney Stretch
30sec per side

C.
Front Squat
Build to a 5RM
-then-
4×5 @ 90% of 5RM
-ss w-
Windmill Stick
30sec per side

D.
5 Rounds for time of:
300m Row
20 Wall Balls (20, 14)

Regional Prep

A.
Every 2min for 10min:
2 Above Knee Cleans
*Pull from blocks. Build to 78-80% and maintain for all 5 sets.

B.
Front Squat
Build to a 4RM
-then-
4×4 @ 90% of 5RM
-ss w-
Straight Leg Sit-ups
4×8

C.
12min to build into a heavy thruster
-then-
10min Alt EMOM:
Odd: 10 Burpees Over Bar
Even: 5 Thrusters @ 75% of 1RM

D.
5 Rounds for time of:
10 Deadlifts (275, 195)
3 Legless Rope Climbs (15′, 12′)
40ft HS Walk

Barbell

A.
Snatch Balance
-5/40%
-4/50%
-3/60%
-2/65%
-1/70%
*May dip/drive.

B.
Snatch, knee
-3/55%
-2/65%
-2/70%
-2/75%
-2/80%
-2/83% x 4
*Snatch from hang position at the knee.

C.
Clean Lift Off + Clean
-3/55%
-2/65%
-2/72%
-2/78%
-2/84% x 3

D.
Front Squat
-5/50%
-4/60%
-3/70%
-3/77%
-3/82%
-3/86% x 5

E.
RDL
-4×6
*Range of motion is from hip to below knee/mid shin. Do not touch the ground.