Congrats to all the amazing scores on 17.1!
Regionals:
Weightlifting / Strength
A. Snatch cluster 1.1.1 ; 15 rest between then 5 singles , 1 every :90 x 5. These singles will be at higher weight than your last cluster and ascending
B. Thruster – every :90 x 5 x 5 reps – starting at 65% if your 1RM thruster ; ascending as athlete can
Gymnastics:
A. Strict Muscle Ups – climb to heavy single weighted – hit 5 reps. Drop set to 6 sets of 2-3 reps
Conditioning:
25 heavy wall balls
12 hang power cleans 155/108
15 box jumps 24/20 *step down
15 t2b
12 ohs
Rest 4 min x 4
Assistance Work
A. L-Sit. Goal is tabata x 8. Modify accordingly
B. Crossover symmetry
C. Db sa row 8-10 x 3 sets
Aerobic Piece: (bike)
10 @90+%
3 legs only flush
10 @85% of your first ten min
5-7 min @50% flush
——–Opens——–
A. Afap
25 heavy wall balls
12 hang power cleans 155/108
15 box jumps 24/20 *step down
15 t2b
12 ohs
Rest 4 min x 4
Rest recover
B. Snatch cluster 1.1.1 ; 15 rest between then 5 singles , 1 every :90 x 5. These singles will be at higher weight than your last cluster and ascending