Competition (02/13/16)

 In Competition

REGIONAL

A. Correctives
Single Leg Flexion
1min/side

Knee Plank w/ Reach
20 (alt)

Slow Bear Crawl
50ft x 2

B. Weightlifting
Clean & Jerk
3 @ 55
2 @ 65
2 @ 75
1 @ 85
1 @ 90
1 @ 95
1 @ 95+

C. Metcon
14min AMRAP:
60 Cal Row
50 T2B
40 Wall Balls (20/10′, 14/9′)
30 Power Cleans (135, 95)
20 Muscle-Ups

D. Midline Conditioning
5 Rounds for time of:
15 RKBS (70, 53)
15 GHD Sit-ups
30ft HS Walk

E. Conditioning
For time:
800m Farmers Carry (53, 35)

 

OPEN PREP

A. Correctives
Single Leg Flexion
1min/side

Knee Plank w/ Reach
20 (alt)

Slow Bear Crawl
50ft x 2

B. Metcon
14min AMRAP:
60 Cal Row
50 T2B
40 Wall Balls (20/10′, 14/9′)
30 Power Cleans (135, 95)
20 Muscle-Ups

C. Midline Conditioning
5 Rounds for time of:
15 RKBS (53, 35)
15 GHD Sit-ups
20ft HS Walk

D. Conditioning
For time:
800m Farmers Carry (53, 35)

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