Tuesday · 10.18.16

2017 REGIONALS ATHLETES

1.  Conditioning
AMRAP 4:
21-15-9:
Power Snatch (75/55#)
Burpees
Rest 4:00

AMRAP 4:
15-12-9:
Power Snatch (95/65#)
Burpees over Bar
Rest 4:00

AMRAP 4:
12-9-6:
Power Snatch (115/80#)
Burpee Box Jumps (24"/20")

2.  Conditioning
4x750m Row, 2:30 min rest

3.  Midline Conditioning
A.  Accumulate 2 mins in L-Sit
B.  4x15 Weighted Hip Extensions
C.  50 GHDSU

2017 OPEN ATHLETES

1.  Conditioning
AMRAP 4:
21-15-9:
Power Snatch (75/55#)
Burpees
Rest 4:00

AMRAP 4:
15-12-9:
Power Snatch (95/65#)
Burpees over Bar
Rest 4:00

AMRAP 4:
12-9-6:
Power Snatch (115/80#)
Burpee Box Jumps (24"/20")

2.  Gymnastics Conditioning
Ninjas:  EMOMx7: 12 unbroken kipping HSPU
Advanced:  EMOMx7:  9 unbroken kipping HSPU
Intermediate:  EMOMx7: 6 unbroken kipping HSPU
Beginner:  EMOMx7: 3 unbroken kipping HSPU

Ben Bergeron61 Comments