Saturday · 06.04.16

2017 REGIONAL ATHLETES

1. Clean and Jerk
EMOMx10: 1 Clean and Jerk
This is part of a progression for building your Clean and Jerk. On Saturdays you will do an EMOMx10 Clean and Jerk. Every week you can choose to approach this differently (ie: across, climbing, waves or hit a 1RM).

2. Squat
3×3 Front Squats, across

3. Gymnastics Pulling
60 reps of Strict C2B Pull ups for time.

4. Conditioning
For Time:
21 Hang Power Cleans
21 Front Squats
21 Jerks
21 Bar Muscle ups
21 Kipping Parallette HSPU
15 Hang Power Cleans
15 Front Squats
15 Jerks
15 Bar Muscle ups
15 Kipping Parallette HSPU
9 Hang Power Cleans
9 Front Squats
9 Jerks
9 Bar Muscle ups
9 Kipping Parallette HSPU
Men use 185 for all barbells.
Women use 135 for all barbells.

2017 OPEN ATHLETES

1. Clean and Jerk
EMOMx10: 1 Clean and Jerk
This is part of a progression for building your Clean and Jerk. On Saturdays you will do an EMOMx10 Clean and Jerk. Every week you can choose to approach this differently (ie: across, climbing, waves or hit a 1RM).

2. Squat
3×3 Front Squats, across

3. Gymnastics Pulling
30 Bar Muscle ups + 30 Strict C2B Pull ups for time.

4. Conditioning
21 Hang Power Cleans
21 Front Squats
21 Jerks
21 C2B Pull ups
21 Kipping HSPU
15 Hang Power Cleans
15 Front Squats
15 Jerks
15 C2B Pull ups
15 Kipping HSPU
9 Hang Power Cleans
9 Front Squats
9 Jerks
9 C2B Pull ups
9 Kipping HSPU
Men use 155 for all barbells.
Women use 105 for all barbells.