Olympic A (All Regionals except #1)
1) snatch: 20 minutes to max for the day
2) clean and jerk: 20 minutes to max for the day
Olympic B (Regional #1)
1) snatch: 1×2 @ 60%, 1×2 @ 70%, 1×2 @ 80%, if not fatigued, then 3×2 @ 85%, rest 2-3 minutes
2) clean and jerk: 1×2+1 @ 60%, 1×2+1 @ 70%, 1×2+1 @ 80%, if not fatigued, then 3×2+1 @ 85%, rest 2-3 minutes
Conditioning (All Regionals except #1)
For time:
row 300 meters
20 push press @ 135/95#
row 300 meters
15 push press @ 135/95#
row 300 meters
10 push press @ 135/95#
row 300 meters
5 push press @ 135/95#
Rest > 3 hours
Conditioning B (Regional #1, Optional for all other Regionals)
Perform @ 80-85% RPE:
4 rounds:
2 rope climbs @ 15′
run 100′
4 squat cleans @ 225/135#
100 foot Sprint
Rest > 30 minutes
Conditioning C (All Regionals)
run: 6 x 200 meter, rest 2 minute, @ >85% RPE
Accessory
NOT for time:
3 rounds
3 muscle-ups
6 handstand pushups: 3 strict + 3 kipping
9 box jumps @ 30/24″
