Competition (10/09/15)

 In Competition

Open & Regional Prep

A.
Barbell Warmup
Snatch Push Press
5, 4, 3, 2, 1
*Start light and build to moderate

B.
Snatch
3 @ 55
3 @ 65
3 @ 70
2 @ 75
2 @ 80
3×1 @ 84

C.
Pause Front Squat
4×3
*3 sec pause at bottom. Build to a heavy triple then maintain for all 4 sets
-ss w-
Windmill Stick
30sec per side between sets

D.
25min AMRAP of:
400m Run
10 C2B
20 HRPUs
30 RKBS (53, 35)
40 Sit-ups
50 DUs

Barbell

A.
Snatch Push Press + OHS
-5+1/40%
-4+1/50%
-3+1/60%
-2+1/70%
-1+1/80%

B.
Snatch
-4/45%
-4/55%
-3/65%
-3/70%
-3/75% x 5

C.
Jerk from Split
-3/30%
-3/40% x 3

D.
Clean + Jerk
-3/50%
-3/60%
-2/70%
-2/75% x 5

E.
Barbell Row
-4×6
*Same weight as last week.

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