Regionals / Performance:
Weightlifting:
A. Snatch – heavy single for day + 3-4 sets of 1-2 reps at drop % work
B. Clean x 2 + push jerk – to heavy single + 3-4 sets of singles Clean and jerk at drop % work
C. Back SqT – 4RM
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Conditioning:
100 double unders
10 muscle ups
10 thrusters 155/108
10 muscle Ups
10 thrusters 185/123
10 muscle ups
10 thrusters 205/133
100 double unders
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***performance:
Conformity either a or b. Then perform c&d
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Becomplete:
1. Sa db row; 10 reps x 4 sets
2. Single arm band rear fly x 12 reps x 4 sets
3. Banded pull apart 3 x 20
4. 5-10 strict t2b + 15 weighted sit-ups x 4 sets ; rest accordingly
5. Crossover Symmetry