Olympic A (All Regionals except #2)
1) snatch: 20 minutes to max for the day
2) clean and jerk: 20 minutes to max for the day
Olympic B (Regional #2)
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 #2)
For time:
row 500 meters
20 pullups
30 overhead squats @ 45# (men & women)
row 500 meters
15 pullups
25 overhead squats @ 45#
row 500 meters
10 pullups
20 overheads squats @ 45#
Rest > 3 hours
Conditioning B (Regional #2, Optional for all other Regionals)
Perform @ 80-85% RPE:
4 rounds:
5 burpee muscle-ups
run 100′
rest 3 minutes
4 rounds:
5 handstand pushups
10 toes to bar
15 box jumps @ 30/24″
Rest > 30 minutes
Conditioning C (All Regionals)
run: 3 x 800 meter, rest 2 minute, @ >85% RPE
