Saturday · 06.11.16

2017 REGIONAL ATHLETES

SESSION 1:
1. Track Conditioning
A. 4x (300m Run, rest :15 + 200m Run) rest 1 minute between sets
rest 4 minutes
B. 2x (400m Run, rest :20 + 200m Run) rest 1 minute between sets
rest 3 minutes
C. 1x600m Run

SESSION 2:
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/Gymnastics Conditioning
EMOMx10:
Odd: 5 muscle ups + 5 Front Squats from the ground, you choose the weight
Even: Rest

3. Gymnastics Conditioning
4 Giant Sets* of:
15 Strict HSPU
12 Strict TTB
9 Strict Ring Dips
*A Giant Set are not for time, but are done with minimal rest between movements. Rest 2-3 minutes between rounds.

4. Conditioning
For Time:
AMRAP 20
Teams of 2
21 Wall Balls, 30/20
15 Calorie Row
One athletes completes the couplet before tagging off to partner 2. Your score is how many rounds + reps your team completes.

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/Gymnastics Conditioning
EMOMx10:
Min 1: 5 Squat Cleans, you choose the weight
Min 2: 5 Muscle ups

3. Conditioning
For Time:
AMRAP 20
Teams of 2
25 Wall Balls, 20/14
15 Calorie Row
One athletes completes the couplet before tagging off to partner 2. Your score is how many rounds + reps your team completes.