Regionals:
Weightlifting:
A. Snatch + hang snatch (2 sec pause below knee)
B. Back SqT 5RM with 3 sec pause each rep
C. Belly to wall – wall holds X :20 X 5 – rest :40 between (middle finger fwd hands narrow as you can)
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Conditioning:
B. “Hollyman”
30 rds
5 wall balls 20/14# to 10′
3 Hspu
1 clean 225/153
+
Becomplete:
1. Db sA row 8-10 reps with 2-3 second eccentric x 3 sets each
2. Weighted sit-ups 3×15
3. Deadbugs 3×15
4. Single arm kb strict press 5-7 reps x 4 sets
5. Crossover symmetry
6. Banded leg extensions + handed hamstring curls. 8-10 reps of each x 4-5 sets
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Performance:
A. Snatch + hang snatch (2 sec pause below knee)
B. “Hollyman”