Regionals:
Conditioning:
A. Burpee broad jump – max distance
*make a line and stand on. Pop down pop up to feet land same spot and broad jump. Find max distance
+
Triple bounding x 5 sets
B. Running clock
Minute
0-10
Odd: 15/12 cal row
Even: 15 burpee over rower
Into
Min 10-20
Odd: 10/8 cal bike
Even: 12 kb swings 70/53
Into
20-30
Odd: 15 / 12 cal row
Even : 15 burpees over rower
***modify accordingly
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Weightlifting:
A. Hang Snatch – build to heavy single + 2-4 sets of triples from hang, working speed
B. Clean pull – 5 X 2@100% of most recent 1RM
C. Seated strict Press 3RM with 3 second pause overhead each rep
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Becomplete:
1. Weighted ring row. 4-6 reps x 4 sets
2. Ring support hold – tabata as goal x 8 *modify accordingly
3. 3 rds , 12 weighted ghd sit-ups , 15 weighted back ext, :18 front rack hold at max front squat
4. Crossover symmetry
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Performance:
A. Hang Snatch – build to heavy single + 2-4 sets of triples from hang, working speed
B. Running clock
0-10
Odd: 15/12 cal row
Even: 15 burpee
Into
Min 10-20
Odd: 10/8 cal bike
Even: 12 kb swings 70/53