Wed, 031418

Regionals / Performance:

Weightlifting:

Clean + hang Clean + Jerk; 77% of your 1RM Clean and Jerk ; every :90 x 6 reps

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Conditioning:

4-5 rds

10/8 cal bike

8 alt DB SqT Snatch 70/55

6 burpee box jumps overs 24/20

15/12 cal row

Rest 1 min between rounds

Rest 5 minutes

EMOM x 6

Minute 1: 30” HS Walk

Minute 2: 10 GHD Back Ext

*Skip if yesterday you added in HS walks ..Hit some GHD Back Ext following

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becomplete:

1. Jerk Drives 6 x 4 @100% of Front SqT

2. Pistols static holds; reverse tabata holds x 16; alt legs so 8 each :10 on and :20 off (1 pistol, pause for the time in bottom)

3. DB SA Row 8-10 reps each arm x 4 sets each side

4. DB Bent over rear fly’s

5. Crossover Symmetry Protocol +_ some extra focus on the specifics which benefit you

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