Sat, 050716


Chase, 345# Clean & Jerk

????: @rxphotography

Regionals Individials: 

1st: 

A. 6 minute clock

Perform 112 UB Wall Balls  Unbroken 

*4 stations, rotating on rig between the 2 closer targets x 4. . perform 28 wall balls, move to right, perform 28 wall balls, move to left, perform 28 wall balls, move to right perform 28 wall balls. Ball never touches ground, quick transition and go. Essentially Unbroken WB , then into 

35 rings (feet on box). 

rest 1 min 

B. with 10/5# vest on  

EMOM :30 x 10 min

2. 1. Go. . .perform 10 alt leg pistols    @ :30, perform 10 tng unbroken power cleans 115/80
rest 5 min and take vest off

then perform 3 rds @70% 

200m Run 

12 GHD situps 

7 deadlifts @ 185/123

into 7-10 min cool down row 
2nd

A. Snatch Grip high Pull 3×3 @ max snatch

rest 5-10 and warmup etc

B. 3 rds afap 

500m Run (400+100 shuttle)

40 GHD Situps 

7 Deadlifts 405/313

C. LOTS OF RECOVERY !
Competiton / Performance:

A. Power Clean X 3 + 2 front squats + 1 jerk ; build 

B. Front squat – 2RM + 3×2@90%

C. . 3 rds afap 

500m Run (400+100 shuttle)
40 GHD Situps 
7 Deadlifts 405/275
D. Gymnastics Specific weakness work 

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