Monday · 11.28.16

2017 REGIONAL ATHLETES

1. Snatch
60%/3  
65%/3
70%/3
(75%/3)3

2.  Snatch Pull
(90%/3)4

3.  Back Squat
(70%/8)3

4.  Gymnastics Conditioning
Choose one of the following:
A.  3 sets of 12 unbroken bar muscle-ups
B.  4 sets of 9 unbroken bar muscle-ups
C.  5 sets of 7 unbroken bar muscle-ups
D.  6 sets of 5 unbroken bar muscle-ups
Rest 1 minute between sets
 
5. Conditioning
4 RFT:
5 Ring Muscle-ups
10 Squat Snatches (115/85#)
15 BJO (24/20")

2017 OPEN ATHLETES

1. Snatch
60%/3  
65%/3
70%/3
(75%/3)3

2.  Back Squat
(70%/8)3

3.  Gymnastics Conditioning
Choose one of the following:
A.  3 sets of 12 unbroken bar muscle-ups
B.  4 sets of 9 unbroken bar muscle-ups
C.  5 sets of 7 unbroken bar muscle-ups
D.  6 sets of 5 unbroken bar muscle-ups
Rest 1 minute between sets
 
4. Conditioning
4 RFT:
5 Ring Muscle-ups
10 Squat Snatches (115/85#)
15 BJO (24/20")

Ben Bergeron55 Comments