Regional Ind:
1st session
A. Emom X 5
Snatch balance + 4 OHS
WEIGHTS each min = 185/133-205/143-225/153-245/163-265/173
Rest 3 min then repeat
B. Emom X 24
Minute 1: 4 weighted ring Pullups + 3 burpees + 2-3 strict muscle ups
Minute 2: 30′ hs walk + 7 strict Hspu
Minute 3: 20 doubles + 12 hang kb snatch (6/6) 70/53
2nd session:
800m run X 4; rest 1:30 between
+
Assistance Work
A. Weighted Chin up 5×3
B. Tabata hs hold X 8
C. Waiters carry – 30′ X 6 each arm
D. Accumulate 2:15 of L-Sit hold (pbars)
E. Upper Back : athlete specific focus
F. 7-10 min of Scap work
Competition / Performance:
A. Deadlift – 5Rm + 2×3 @80% of 1rm from 1″ deficit
B. Weighted Pullups 10×3
C. Map Training
Amrap 10
200m run
40 double Unders
20 t2b
Rest 4 min
Amrap 10
250m row
11 KB swings 70/24
12 burpees
Rest 3 min
1 mile run
15-10-5 hspu rest as if with Jon
Bar mu 8/7/5
Done at 4:30
5/4/3 185/205/225 snatches with one min rest between rounds no misses 5:10
Runs
Made it about 320 meters each round
4×50 hs walk
30 cal rows x4 on 1:30 rest hard efforts
Rope climbs 3×4 rest 2 minutes between rounds for speed
15-10-5 HSPU off Tori’s time
1:48
20 ub bar muscle ups
No idea the time
Snatch ladder with Jp and Juan
185 tng
205 tng
225 2 tng 2 misses then 3
245 2 attempts
4×1 min sprint with 2 min rest