Power/Conditioning A
EMOM for 8 minutes
1 power snatch + 1 hang snatch (full squat) @ 70-80%
6 lateral burpees over bar
rest 2 minutes, then
7 minute AMRAP:
10 squat clean @ 95/65#
20 sit-ups
Note: The standard for the sit-up is feet anchored, back of the hands touch the ground above your head on the bottom, and hands touch the anchor at the top. No Abmat.
rest 2 minutes, then
clean and jerk: 5 minutes to a max for the day
Note: Use one bar throughout sequence.
rest > 30 minutes
Strength
front squat: 3 x 3 @ 77%, rest 3 minutes
Regional #1, #2 and #3
rest > 3 hours
Conditioning B
run: 6 x 300 meters, walk / rest 100 meters
Accessory
NOT for time
5 rounds
2-3 ring handstand push-ups
10-20 triple unders
10-15 “Hug-A-Twinkie”
