Thursday 130516

All Regionals except #1
Olympic
1) 5 x 1, 1-stop clean (above knee) + 1 clean pull + 1 hang clean (above knee), moderate/heavy, rest 2-3 minutes
2) snatch grip jerk (split or power): 5×1, as heavy as possible, rest as needed

Regional #2
Strength
3) deadlift: 3 x 5 @ 345/230#

Regional #3 & #4
Strength
3) front squat: 1 x 20 @ as heavy as possible

rest > 3 hours

All Regionals except #1
Conditioning
For time:
3 rounds
60 double unders
run 100′
4 rope climbs @ 15′
run 100′
20 calorie row
run 100′

rest 30 minutes

Accessory/Strength
4) 4 x 10 weighted GHD sit-up, rest 3 minutes
5) 4 x 10 weighted glute-ham raise, rest 3 minutes

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