Saturday · 06.18.16

2017 REGIONAL ATHLETES

SESSION 1:
1. Track Conditioning

1600m, rest 4 mins
1200m, rest 3 mins
800m, rest 2 mins
400m, rest 1 min
200m 

SESSION 2:
1. Clean and Jerk

EMOMx7: 2 Power Cleans + 1 Split Jerk
 
2. Squat/Gymnastics Conditioning
3 rounds of ascending ladder of MU + FS
min 1:  1 MU + 1 FS from the ground at 225/155
min 2:  2 MU + 2 FS from the ground at 225/155
min 3:  3 MU + 3 FS from the ground at 225/155
min 4:  4 MU + 4 FS from the ground at 225/155
min 5:  5 MU + 5 FS from the ground at 225/155
Rest 5 minutes between rounds
 
3.  "Kelly on a Bike"
5 RFT:
30 Calorie Bike
30 Box Jumps, 24/20
30 Wall balls, 24/20

OPEN ATHLETES

1. Clean and Jerk
EMOMx5: 2 Power Cleans + 1 Split Jerk

2.  Conditioning
6-5-4-3-2-1 reps for time of:
Muscle ups
Front Squats from the ground 205/145
 
3.  "Cindy"
AMRAP 20
5 pull ups
10 push ups
15 squats