Monday Β· 12.26.16

2017 REGIONAL ATHLETES

1. Hang Snatch - from mid-thigh
60%/3
65%/3
(70%/3)3

2. Snatch Pull
(105%/3)4

3. Back Squat
78%/5
83%/1
78%/5
86%/1
78%/5
89%/1

4. Gymnastics Conditioning
Choose one of the following:
A.  4 sets of 10 unbroken muscle-ups
B.  5 sets of 8 unbroken muscle-ups
C.  6 sets of 6 unbroken muscle-ups
D.  7 sets of 5 unbroken muscle-ups
Rest as needed between sets

5. Conditioning
Row 2,000m
42 Thrusters (95/65#)
42 C2B Pull-ups
Row 1,000m
30 Thrusters (95/65#)
30 C2B Pull-ups
500m Row
18 Thrusters (95/65#)
18 C2B Pull-ups

2017 OPEN ATHLETES

1. Hang Snatch - from mid-thigh
60%/3
65%/3
(70%/3)3

2. Snatch Pull
(105%/3)4

3. Back Squat
78%/5
83%/1
78%/5
86%/1
78%/5
89%/1

4. Gymnastics Conditioning
Choose one of the following:
A. 6 sets of 6 unbroken muscle-ups
B. 7 sets of 5 unbroken muscle-ups
C. 8 sets of 4 unbroken muscle-ups
D. 9 sets of 3 unbroken muscle-ups
Rest as needed between sets

5.  Conditioning
Row 2,000m
42 Thrusters (95/65#)
42 C2B Pull-ups
Row 1,000m
30 Thrusters (95/65#)
30 C2B Pull-ups
500m Row
18 Thrusters (95/65#)
18 C2B Pull-ups

Ben Bergeron38 Comments