Wednesday · 12.28.16

2017 REGIONAL ATHLETES

1. Hang Clean
60%/3
65%/3
(70%/3)3

2. Clean Pull
(105%/3)4

3. Jerks
60%/3
70%/3
75%/3
(80%/3)2

4. Front Squat
78%/3
83%/1
78%/3
85%/1
78%/3
87%/1

5. Gymnastics Conditioning
For Time:
10 Legless Rope Climbs + 10 Regular Rope Climbs

6.  Conditioning
"Tri Sprint Intervals" 
6 Rounds of:
AMRAP 4:
30/20 Calorie Row
20/15 Calorie Assault Bike
AMRAP of 10m Shuttles in remaining time
Rest 4 mins between rounds

7.  Condtioning
21-15-9:
Power Snatch (95/65#)
Wallballs (30/20#)

2017 OPEN ATHLETES

1. Hang Clean
60%/3
65%/3
(70%/3)3

2. Clean Pull
(105%/3)4

3. Jerks
60%/3
70%/3
75%/3
(80%/3)2

4. Front Squat
78%/3
83%/1
78%/3
85%/1
78%/3
87%/1

5.  Conditioning
"Tri Sprint Intervals" 
6 Rounds of:
AMRAP 4:
30/20 Calorie Row
20/15 Calorie Assault Bike
AMRAP of 10m Shuttles in remaining time
Rest 4 mins between rounds

6. Midline Conditioning
3 Rounds, NOT for time:
25 GHDSU
1 min Overhead DB Hold (50/35#)

Ben Bergeron35 Comments