Regionals / Performance:
A1. Power Clean + Push Press + Hang Power Clean + Push Jerk ; build to max in 15 or so min
A2. DB / KB Suit case single leg squats 6-8 reps each leg x 4 (only the heavy sets on complex, superset this one); rest 2:30
rest / recover
B. @110%
:20 of Thrusters (75/53)95/63(115/83)135/93
:25 of box jumps
:30 on row
rest 4:30 x 4 sets
*each set of thrusters climbing in weight
C. 5-7 min emom of HSPU; keep volume / intensity low and tng reps – just working cycle time and inverted pressing today
D. accumulate 3 min of L-Sit Holds; athletes choice of variation
E. Crossover symmetry protocol and scap recovery