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