Strength Template:
A. Snatch 85% every :90 x 12 sets
B. Power clean + front squat + push jerk + 2
Split jerks ; to max
C. Front SqT – 2RM + 2×2@90% + 2×2 @85%
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Regionals Mock Weekend
At CFM
event 1:
Regional Helen
3 rounds of
600m true form run / run
21 hang power snatch, 95/65
3 Legless rope climbs
Rest 60 minutes
Event 2:
For time:
40 strict HSPU
20 DL, 225/155
10 HPC, 225/155
rest 30-45 minutes
Event 3:
50.40.30.20.10 -calories on AB
15.12.9.6.3 – Ring MU
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2019:
A. Snatch – every :90 @85-90% x 12-15 x
B. B. Power clean + front squat + push jerk + 2
Split jerks ; to max
C. For time:
40 strict HSPU
20 DL, 225/155
10 HPC, 225/155
rest 30-45 minutes
Wod 2
50.40.30.20.10 -calories on AB
15.12.9.6.3 – Ring MU
***modify weight and rep schemes accordingly
***women bike : 40.32.24.16.8