Competition (11/21/15)

 In Competition

REGIONAL & OPEN PREP

A. Gymnastics
4 Rounds of:
Min 1: 30sec ME HS Walk, 30 sec rest
Min 2: 30sec Parallette L-Sit, 30 sec rest
Min 3: 30sec DUs, 30sec rest

B. Weightlifting
Every 90sec for 6 Rounds:
3 TnG Squat Snatch
*Build to a moderate triple and maintain for all 6 sets

C. Metcon
“Nate”
20 min AMRAP:
2 Muscle-ups
4 HSPU
8 AKBS (70/53)
*sub bar MUs if not able to complete ring MUs

D. Recovery
10min R&R Air Bike
*50% effort

 

BARBELL

A.
Back Squat
-5/45%
-5/60%
-4/71%
-3/80%
-3/84%
-2/88%
-1/92% x 5

B.
Snatch, blocks-hips
-3/30%
-3/40%
-3/50%
-2/55%
-1/60% x 3

C.
Clean Deadlift, Pause-1″, below knee, thigh
-3/85%
-2/95%
-1/105%
-1/110% x 4

D.
Barbell Row
-3×12
*Same weight as last week.

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