Regionals:
1st:
A. Snatch or power snatch up to 1RM 3×1 @90%
B. Snatch pull up to 3RM 2×3@90%
C. Weighted Pullups – 5 x 5 across HEAVY + 4 x 2-3 reps heavy ascending
D. 10 min on bike @80%
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2nd:
A. OHS – every :90; perform max reps in :20 seconds. 135/93 x 5 sets
B. row 250m x 10; rest :20 between. HARD EFFORTS all the way – but think sustainable
C. amrap 5
5 hang sqT Clean 185/123
35 double unders
directly into
10 min on rower
:35 hard / :25 easy
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Becomplete:
1. Dead bugs 4×15
2. Weighted GHD’s 3 x 15
3. Waiters carry 4×60′ each arm
4. Tgu – light wait 20-24 alt reps. Stability focus
5. Crossover symmetry and Rotator change plates strengthening
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Performance:
A. Snatch or power snatch up to 1RM 3×1 @90%
B. Weighted Pullups – 5 x 5 across HEAVY + 4 x 2-3 reps heavy ascending
C. amrap 5
5 hang sqT Clean 185/123
35 double unders
directly into
10 min on rower
:35 hard / :25 easy
D. Becomplete