Monday · 01.23.17

2017 REGIONAL ATHLETES

1. Snatch
60%/1
70%/1
75%/1
80%/1
85%/1
90%/1
95%/1
80%/1
85%/1
95%/1

2. Snatch Pull
100%/3
(105%/2)3

3. Front Squat
60%/3
70%/3
75%/3
80%/3
85%/2
(90%/1)3

4. Gymnastics Conditioning
6x6 Muscle-ups
Rest 1:00 between sets

5. Conditioning
21-15-9:
Wall Balls (30/20)
Bar Muscle-ups
Thrusters (95/65#)
Box Jump-Overs (24/20")
Kettlebell Swings (2/1.5 Pood)

6. Midline Conditioning
30 Weighted Hip Extensions - You choose the weight
3 min D-Ball Hold in front of body (150/100#)

2017 OPEN ATHLETES

1. Snatch
60%/1
70%/1
75%/1
80%/1
85%/1
90%/1
95%/1
80%/1
85%/1
95%/1

2. Snatch Pull
100%/3
(105%/2)3

3. Front Squat
60%/3
70%/3
75%/3
80%/3
85%/2
(90%/1)3

4. Gymnastics Conditioning
6x6 Muscle-ups
Rest 1:00 between sets

5. Conditioning
21-15-9:
Wallballs (20/14)
C2B Pull-ups
Thrusters (95/65#)
Box Jumps (24/20")
Kettlebell Swings (1.5/1 Pood)

Ben Bergeron36 Comments