Friday, 081718

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

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