Competition (12/16/15)

 In Competition

REGIONAL & OPEN PREP

*This week is a deload/reload week. Workouts and volume are intentionally lower this week.

A. Gymnastics Warmup
10min Alt EMOM:
Odd: 4-6 Muscle-Ups
Even: Air Bike (15 cal, 12 cal)

B. Weightlifting + Conditioning
Snatch Complex:
Snatch DL +
Power Snatch +
Hang Snatch +
Overhead Squat

12min to build to a heavy complex

-then-

10min EMOM of same complex
*Across

C. Metcon
6 Rounds for time of:
200m Run
1 Legless Rope Climb (15′)

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