305# for Caro
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Regionals:
Conditioning:
5 rds @85-90%
7 strict Hspu (deficit those who can)
12 power snatch (95/63)
25 double unders
15 box jumps (24/20)
12 t2b
Rest 4 min between
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Weightlifting:
A. Back SqT – 3RM + 2×3@90%
B. Split Jerk – 3RM +2×3@85-90%
C. Back rack rear lunge 8-10 alt reps X 4-5 sets heavy
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becomplete:
1. db sa row 6-8 reps x 3 sets
2. crossover symmetry
3. accumulate 2 min in each split position (legs)
4. 3 rds – NFT – 15 Russian v up twists + 12 back ext + 9 leg raises
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Running:
1. Warm Up
– 800 easy
– 5 x 50m build ups – walk back
2. Main Set 1
– 800 as easy turns – fast straights
3. Main Set 2
12 x 100 fast, run back to the start line, each fast 100 starts on the minute
4. Cool Down
1200 – 1600 easy to moderate
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Performance:
A. Conditioning:
5 rds @85-90%
7 strict Hspu (deficit those who can)
12 power snatch (95/63)
25 double unders
15 box jumps (24/20)
12 t2b
Rest 4 min between
+
strength weakness from above with time remaining
+
Becomplete Individual focus