Monday · 10.24.16

2017 REGIONAL ATHLETES

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

2. Snatch Pull
A. 3x3 at 90%
B. 2x3 at 95%

3. Back Squat
Triple at 80%
Single at 85%
Triple at 80%
Single at 87%
Triple at 80%
Single at 90%

4. Conditioning
3RFT:
500m Row
25 Burpee Box Jump Overs, 24/20"
 
5. Gymnastics Pull Conditioning
For time:
Ninjas: 4x8 unbroken Muscle ups, rest as needed between sets
Advanced: 5x6 unbroken Muscle ups, rest as needed between sets
Intermediate: 8x4 unbroken Muscle ups, rest as needed between sets
Novice: 10x3 unbroken Muscle ups, rest as needed between sets
*Compare times to last Monday. The goal isn't to beat your time, but to simple compare and learn.

2017 OPEN ATHLETES

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

2. Back Squat
Triple at 80%
Single at 85%
Triple at 80%
Single at 87%
Triple at 80%
Single at 90%
 
4. Conditioning
3RFT:
500m Row
12 Burpees
21 Box Jumps, 24/20
 
5. Gymnastics Pull Conditioning
For time:
Ninjas: 5x6 unbroken Muscle ups, rest as needed between sets
Advanced: 6x5 unbroken Muscle ups, rest as needed between sets
Intermediate: 10x3 unbroken Muscle ups, rest as needed between sets
Novice: 15x2 unbroken Muscle ups, rest as needed between sets
*Compare times to last Monday. The goal isn't to beat your time, but to simple compare and learn.

Ben Bergeron54 Comments