Saturday · 09.10.16

2017 REGIONAL ATHLETES

SESSION 1

1. Run Conditioning
4 rounds of:
800m at best 1 mile pace, :30 Rest
400m at best 1 mile pace
rest 3 minutes

SESSION 2

1. Conditioning
AMRAP 9
9 KB Hang Power Snatches, right arm (53/35)
9 Burpees
9 KB Hang Power Snatches, left arm (53/35)
9 Box Jumps (24/20)

2. Conditioning
10-9-8-7-6-5-4-3-2-1 MU
100-200-300-400-500-600-700-800-900-1000m Row

3. Barbell Conditioning
30 Thrusters for time, 135/95

2017 OPEN ATHLETES

1. Conditioning
AMRAP 9
9 Kettlebell Swings (53/35)
9 Burpees
9 Kettlebell Swings (53/35)
9 Box Jumps (24/20)

2. Conditioning
10-9-8-7-6-5-4-3-2-1 Thruster, 115/80
100-200-300-400-500-600-700-800-900-1000m Row

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