Saturday · 07.09.16

2017 REGIONAL ATHLETES

SESSION 1:
1. Track Conditioning
2 x 800, rest 4 mins
3 x 600, rest 3 mins
4 x 400m, rest 2 mins
 
SESSION 2:
1. Clean and Jerk

EMOM x 10: 1 Squat Clean and Split Jerk
 
2.  Gymnastics Conditioning
8 RFT:
4 Unbroken Ring Muscle-ups
 
3.  Conditioning
30 Calorie Row
30 Box Jump Overs (24/20)
30 Power Snatches (95/65)
30 OH Step Back Lunges (95/65)
30 Sumo-Deadlift High Pulls (95/65)
30 Box Jump Overs (24/20)
30 Calorie Row

2017 OPEN ATHLETES

1. Clean and Jerk
EMOM x 10: 1 Squat Clean and Split Jerk
 
2.  Gymnastics Conditioning
8 RFT:
4 unbroken Ring Muscle ups
 
3.  Conditioning
30 Calorie Row
30 Box Jump Overs (24/20)
30 Power Snatches (95/65)
30 OH Step Back Lunges (95/65)
30 Sumo-Deadlift High Pulls (95/65)
30 Box Jump Overs (24/20)
30 Calorie Row