Strength
1) 1 x 21 deadlift, heavy but not maximal
Olympic
2) snatch balance: 2 x 3, 2 x 2, 2 x 1, moderate/ work technique, rest 2-3 minutes
Conditioning A
For load:
7 minute ladder of,
1 snatch + 2 OHS
men’s starting weights (pounds): 135, 185, 225, 255
women’s starting weights (pounds): 85, 125, 155, 175
Note: Note: You will have 7 minutes to complete the complex at a starting weight of your choice. You will begin with a barbell loaded to one of four starting weights of your choice (see above) and a stack of plates. The men must make increases in 10-pound increments, while the women must make increases in 5-pound increments. The barbell may not get lighter throughout the 7 minutes.
rest > 3 hours
Conditioning B
For times:
2 rounds
50 wall balls @ 20/14# to 10′
50 chest to bar pull-ups
50 pistols
50 alternating dumbbell snatch @ 70/50#
rest 5 minutes
Note: Regional #1, perform 1 round.
Regional #1 HOMEWORK
Conditioning C/Recovery
run, row, bike (AD) or swim: 12-15 minutes @ 50-60% or RPE
Regional #2 & 3# HOMEWORK
Accessory
NOT for time:
5 rounds
1 rope climb, no feet @ 15′
20 meter handstand walk
