Regionals Ind:
1st:
A. Snatch balance – to heavy single
B.
1k bike
100′ hs walk
10 ohs 225/153
Rest 3:30 X 3 rest 5 after last round
Then,
C. 12 min on rower
:40 hard / :20 coast
2nd
A. Afap
104 wall balls ub
52 Pullups
Rest 10 min
21 thrusters 105/70
3 legless climbs
15 thrusters
2 legless
9 thrusters
1 legless
Rest 10 min
400m run ; rest :45 X 5
Competition / Performance:
A. Push Press – heavy single + 3×3 drop Sets for speed
B. 4 rds
1k bike
60′ hs walk
20 burpees
Rest
C. Rower
:30 hard : 30 Easy X 10 min
D. 10-15 min of upper gymnastics work
Warm up:
1k row
3 rounds:
5 strict pull ups
10 push ups
15 air squats
20 GHD back ext
2 rounds:
200 m run
10 wall balls
2 rounds:
10 GHD sit ups
10 banded good mornings
Am:
A. Build to heavy snatch balance: 95kg…close on 98kg and 99kg but happy with 95 ????
B. 3×3 snatch pulls at 175#
Pm:
A. 21-15-9 thrusters
3-2-1 rope climb
B. 4 x 400m runs (rest 1:30 between)
11:07 total time
C. 10 minute bike recovery
3×10 strict deficit hspu NFT
3 rounds rest 4 min between each
20 UB ohs 155
25 ghd
Heavy single bs 375
3×3 at 325
40 cal airdyne x4 rest 2 minutes between
scap work
Snatch balance
Snatch pulls
21-15-9 Thrusters with legless rope climbs
315 deadlift 12,10,8