Competition (11/14/15)

 In Competition

REGIONAL & OPEN PREP

A. Weightlifting Warmup
Snatch Grip Push Press
5, 4, 3, 2, 1

B. Weightlifting
Every 2min for 16min:
Power Snatch + Hang Snatch + OHS
*Build to heavy complex

C. Weightlifting Warmup
Press In Split
5, 4, 3, 2, 1

D. Weightlifting
Every 2min for 16min:
1 C&J
*Build to a heavy-ish single. Form is paramount.

E. Conditioning
Each for time:
1 mile run
rest 5min
1200m run
rest 4min
800m run
rest 3min
400m run
rest 2min
200m sprint

BARBELL

A.
Back Squat
-5/45%
-5/60%
-4/70%
-3/80%
-2/85%
-1/90% x 5

B.
Snatch, blocks-hips
-3/30%
-3/40%
-3/50%
-2/55% x 3

C.
Clean Deadlift, Pause-1″, below knee, thigh
-3/85%
-2/95%
-1/105% x 4

D.
Barbell Row
-3×10

E.
For Time:
-2500m Row

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