The Open is coming. . .
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Regionals:
Weightlifting:
A. Tng squat Clean: 10.8.6.4.2. Ascending in weight from start. Rest accordingly in between sets
B. Split Jerk Wave : 3.2.1.3.2.1.3.2.1
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Gymnastics:
Strict hspu – 5 x 10 UB afap
Rest 2-3 min
Kipping Hspu at 3/1” deficit – 3 x 10 ub AFAP
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Conditioning:
5 rds
15 bar facing burpees (must jump down and up)
25 t2b
10 snatch 185/113
*snatch’s descend each round by 2. So 10-8-6-4-2
**weight ascends 185/123. 205/133 225/153, 245/163 265/173
***opens Level: 185/113. 205/123. 225/133. 245/143. 265/153
****18 min time cap
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becomplete:
1. 7-10 min row at Z1 pace
2. Db sa Dow with twist at top 6-8 reps each side x 4 sets
3. Band high face pulls 4 x 12. Superset with 10-12 pvc dislocates
4. ghd back next 4 x 10–12 rela
5. Crossover symmetry
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Performance:
A. Choose WL from above
B. 5 rds
15 bar facing burpees (must jump down and up)
25 t2b
10 snatch 185/113
*snatch’s descend each round by 2. So 10-8-6-4-2
**weight ascends 185/123. 205/133 225/153, 245/163 265/173
***opens Level: 185/113. 205/123. 225/133. 245/143. 265/153