Strength Phase:
A. Snatch from floor up to 3RM + 2×3@90%
B. Back SqT – 5rm
C. Snatch Pull up to 3RM + 2×3@90%
D. Snatch deadlift up to 3RM + 1×3@90%
E. RDL 3-5×3 within 10% of 3RM
F. Bent row 3-5×3 within 10% of 3RM
G. L-Sit holds – accumulate 2-3 min; depending your level
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2019 Regionals
Weightlifting:
A. Snatch from floor up to 3RM + 2×3@90%
B. Back SqT – 5rm
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Conditioning:
6 rds @155/108
12 deadlifts
9 hang power clean
6 shoulder to overhead
9 back SqTs
12 hspu
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Gymnastics:
10 legless rope climbs AFAP
+
5 sets of 5 strict weighted ring dips
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Becomplete:
1. DB SA Row 6-8 reps each side x 4 sets at 31X1 w/ rotation of torso at top
2. Tabata Ring Support Hold x 8
3. 2 rds of, 35 banded scap saueezes + 25 banded face pulls + 15 plate overhead tricep extension
4. 3 x 20 GHD sit-ups
5. Tgu – light and focused. 20-24 reps Alfa’s Sdinf
6. Crossover symmetry
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Performance:
A. Snatch to 3RM for the day
B. 6 rds @155/108
12 deadlifts
9 hang power clean
6 shoulder to overhead
9 back SqTs
12 hspu
C. Becomplete