Friday · 02.03.17

2017 REGIONAL ATHLETES

1. Snatch
Heavy Single

2. Clean & Jerk
Heavy Single

** A note on "Heavy Single" from our FAQsWhen the program calls for a heavy single, it should be a heavy single for the day. You should take single attempts up to what is a heavy single attempt for the day & limit yourself to 2 or 3 attempts at the heavier weights. **

3. Front Squat
60%/2
70%/2
75%/2
80%x2
(85%x2)3

4. Gymnastics Conditioning
6x4 Strict Deficit HSPU
3x10 Kipping Deficit HSPU
Rest 1:00 between all sets
 
5. Conditioning
AMRAP 18:
30 Push Jerks (115/80#)
30 Box Jumps (24/20")
30 Cal Row
30 T2B

6. Conditioning
3 RFT:
6 1-Arm DB Squat Snatch (100/70#)
6 DBall Shoulders (150/100#)
6 Deficit HSPU (12/8")

2017 OPEN ATHLETES

1. Snatch
Heavy Single

2. Clean & Jerk
Heavy Single

3. Front Squat
60%/2
70%/2
75%/2
80%x2
(85%x2)3

4. Conditioning
AMRAP 18:
30 Push Jerks (115/80#)
30 BJ (24/20")
30 Cal Row
30 T2B

5. Stamina Conditioning
EMOMx12
Odd: 10 HSPU + 10 Deadlifts (225/155#)
Even: 5 Muscle-ups + 5 OHS (135/95#)

Ben Bergeron33 Comments