Joey
Regionals—
:Weightlifting
A. Snatch 5×3 @77-80%
B. Behind neck snatch grip jerk. To single
Strength:
A. Strict HSPU – 6 x 3. Athlete chooses deficit
Conditioning :
A. 10 min ladder
2 deadlifts 225/153
10 hspu
25 double unders
4 deadlifts
10 hspu
25 DU
6 DL
10
25
Etc.
*DL climbs by 2 each rd
B. 10 min emom
Odd: cal row 18/15 or 15/12
Even: 15-18 burpee over rower
Bike: 10 min hard into 8 min :30/:30 into 6 min hard effort
Assistance:
Strict gymnastics weakness 10-12 min
——Open——
Strength:
A. Strict HSPU – 6 x 3. Athlete chooses deficit
Conditioning :
A. 10 min ladder
2 deadlifts 225/153
10 hspu
25 double unders
**increase DL x 2 each rd