Note: Peform Conditioning A and Conditioning B in same session. Perform Conditioning C with at least a three hour rest post Conditioning A and Conditioning B.
Olympic/Conditioning A
For time:
200 meter fly-in, then
3 rounds:
8 split snatch @ 115/75#, alternating legs
7 bar muscle-ups
run 400 meters
rest > 30 minutes
Strength/Conditioning B
For TOTAL rounds:
3 minute AMRAP:
3 deadlift @ 275/185#
7 push press @ 115/75#
rest 2 minutes
2 minute AMRAP:
15 chest to bar pull-up
35 double under
rest 2 minutes
3 minute AMRAP:
3 deadlift @ 275/185#
7 push press @ 115/75#
rest > 3 hours / full recovery
Conditioning C
Choose 1:
6-10 rounds with a 2 minute rests:
1) swim 100 meters
2) run 400 meters
3) row 500 meters
4) bike (AD) 1000 meters
Note: Perform at 80-85% RPE. If speed of form deteriorates greatly beyond the 6th round, discontinue.
Regionals #1 & #2 HOMEWORK
Accessory/Strength
4 rounds
50 meter sled walk/push @ 180/120# added
5 wall climbs (if you don’t have a wall, replace with 20 GHD sit-ups)
rest 1 minute
