Monday, 022716

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 

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