ATHLETE

A. Snatch EMOM 10*

1  Squat Snatch OR  1 Power Snatch + 1 Overhead Squat
*add weight when possible

B. EMOMx12

Min 1: 12/10 Cal Assault Bike
Min 2: 15/12 Calorie Row
Min 3: 30-50 Double unders

COMPETITOR
A. Snatch
EMOM for as long as possible: Start at 95/65# and add 10-20# every minute for as long as possible.

B. Overhead Squat
3×2

C. 5 Rounds:

12 Burpees to 6″ target
12 KBS (70/53)

 

REGIONAL

1. Snatch
EMOM for as long as possible: Start at 95/65# and add 10-20# every minute for as long as possible.

2. Snatch Grip Push Press
3×2

3. Overhead Squat
3×2

4. Conditioning
21 – 15 – 9:
Deadlifts, 315/225
Box Jumps, 30/24″

5. Gymnastics Conditioning
3 RFT:
2 Legless Rope Climbs
50′ HS Walk
25 GHDSU
50′ HS Walk
2 Rope Climbs
2 minute Rest