Sat, 042316

Regionals / Competition 2017:
1st session:

A1. Power snatch – tnG 5 rep

A2. Immediately into 30′ hs walk 

Rest accordingly before A1

B. 30-20-10-5

KB snatch (alt) 70/53

Box jumps overs 30/24

Ghd Situps 

2x double unders 

C. 10 min recovery run + lower body foam rolling / mobility 

2nd session:

A. AMRAP 15 

55 du

15 c2b Pullups 

5 hang power cleans 165/113

B. ASSISTANCE WORK – NFT 

1.    4 X Max strict t2b. Rest 3 min between    **if less than 5 perform more volume here 
2. 4 rds of , 10 hang Scap squeeze, 10 inverse shrug on wall, 20 band Scap squeeze, 15 double Db seated bent over row 

Performance:

A1. Power snatch – tnG 5 rep
A2. Immediately into 30′ hs walk 
Rest accordingly before A1
B. AMRAP 15 

55 du
15 c2b Pullups 
5 hang power cleans 165/113
B. ASSISTANCE WORK – NFT 
  4 X Max strict t2b. Rest 3 min between    **if less than 5 perform more volume here 

4 rds of , 10 hang Scap squeeze, 10 inverse shrug on wall, 20 band Scap squeeze, 15 double Db seated bent over row