Regionals Ind:
1st
A. Snatch Cluster 1.1.1; building on prior
rest 10 min directly into
B. 2016 Snatch Ladder Run (ind focused and plan of attack)
C. Front SqT – heavy 3 rep in 12 minutes
2nd
A.
EMOM x 40
minute 1: 6 burpees + max strict muscle ups remainder of the minutes
minute 2: 30 double unders + 8 strict hspu
minute 3: 12 kb hang Snatch (70/53) 6 1 arm, 6 the next
minute 4: 12 ghd situps + 30’ hs walk
Competition / Performance:
A. Power clean X 3 + push Jerk + Split jerk ; to max
B. Snatch high pull X 7-10 singles @100%+
C. EMOM x 28-40 *4 min per rd
minute 1: 6 burpees + max strict muscle ups remainder of the minutes
minute 2: 30 double unders + 8 strict hspu
minute 3: 12 kb hang Snatch (70/53) 6 1 arm, 6 the next
minute 4: 12 ghd situps + 30’ hs walk