Monday · 12.05.16

2017 REGIONAL ATHLETES

1. Snatch
60%/3
65%/3
70%/3
75%/3
(80%/3)2

2. Snatch Pull
95%/3)4

3. Back Squat
70%/8
75%/8
78%/8

4.  Gymnastics Conditioning
Choose one of the following:
A.  3 sets of 10 unbroken muscle-ups
B.  4 sets of 8 unbroken muscle-ups
C.  5 sets of 6 unbroken muscle-ups
D.  6 sets of 5 unbroken muscle-ups
Rest as needed between sets
 
5. Conditioning
4 RFT:
20 Wallballs (30/20#)
20 KB Swings (2/1.5 Pood)
20 Burpees
20 C2B Pull-ups

2017 OPEN ATHLETES

1. Snatch
60%/3
65%/3
70%/3
75%/3
(80%/3)2

2. Back Squat
70%/8
75%/8
78%/8

3.  Gymnastics Conditioning
Choose one of the following:
A.  3 sets of 10 unbroken muscle-ups
B.  4 sets of 8 unbroken muscle-ups
C.  5 sets of 6 unbroken muscle-ups
D.  6 sets of 5 unbroken muscle-ups
Rest as needed between sets
 
4. Conditioning
4RFT:
21 Wallballs (20/14#)
18 Hang Power Snatches (75/55#)
15 Bar Facing Burpees
12 C2B PU

Ben Bergeron59 Comments