Regionals:
Weightlifting:
a. SqT Clean x 2 + Front SqT + Jerk; heavy for the day – max is not focus. Get volume in and climb with intelligent jumps
b. Back SqT – 3×3@80%, 3×2 @85%, 3X3@80%
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Conditioning:
0-10 min – amrap 10
3 power cleans 185/123
6 shoulder to overhead
9/7 cal bike
.
12-22 min
1k row
50 heavy wall balls
35 ghd situps
**if athlete doesn’t finish, start the emom at 24 min
.
22-32 = EMOM x 10
minute 1: 60’ DB Front Rack Lunge (actually front rack these!) 50/35
minute 2: 45 double unders
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becomplete:
1. 7x each way. . . 3 side shuffles into a turn to straight forward sprint for 30’
2. Russian Twists; 18-20 alternating sides w/ weight
3. GHD Back Extension, (bar on back) 4 x 10; with 10 second pause on the 10th rep parallel to the floor
4. Crossover Symmetry protocol + additional shoulder assistance work (change plates type stuff)
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Performance:
a. SqT Clean x 2 + Front SqT + Jerk; heavy for the day – max is not focus. Get volume in and climb with intelligent jumps
b. Running Clock
0-10 min
3 power cleans 185/123
6 shoulder to overhead
9/7 cal bike
–
10-20 min
1k row
50 heavy wall balls
35 ghd situps
**if athlete doesn’t finish, start the emom at 22 min mark*
–
20-30 = EMOM x 10
minute 1: 60’ DB Front Rack Lunge (actually front rack these!) 50/35
minute 2: 45 double unders
c. BECOMPLETE