Wednesday · 09.21.16

2017 REGIONAL ATHLETES

1.  Clean and Jerk*
A.  1x3 at 60%, 
B.  1x3 at 70%, 
C.  3x3 at 75%
*All reps are drop from the top
 
2.  Pull Work
4 sets of 5 Clean Pulls at 85%
 
3.  Front Squat:
A.  1x3 at 75%, 
B.  1x1 at 80%, 
C.  1x3 at 75%
D.  1x1 at 85%

4.  Conditioning
1 Round:
800 Meter Run or Row (whichever is your weaker movement)
80 DU, 21 HPC (135/95)
2 Rounds:
400 Meter Run or Row
40 DU, 15 HPC (135/95)
3 Rounds:
200 Meter Run or Row
20 DU, 9 HPC (135/95)

5.  Gymnastics Conditioning
3 mins of max rep Legless Rope Climbs
2 mins of max rep Ring Muscle ups
1 min of max Strict HSPU
3 mins of max rep Rope Climbs
2 mins of max rep Bar Muscle ups
1 min of max kipping HSPU

2017 OPEN ATHLETES

1.  Clean and Jerk*
A.  1x3 at 60%, 
B.  1x3 at 70%, 
C.  3x3 at 75%
*All reps are drop from the top

2.  Conditioning
1 Round:
800 Meter Row
80 DU, 21 HPC (135/95)
2 Rounds:
400 Meter Row
40 DU, 15 HPC (135/95)
3 Rounds:
200 Meter Row
20 DU, 9 HPC (135/95)

3.  Gymnastics Conditioning
2 Rounds of:
2 mins of max rep Ring Muscle ups
1 mins of max rep Strict HSPU
2 mins of max rep C2B Pull ups
1 min of max kipping HSPU

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