ATHLETE

A. 1RM Snatch (Power or Squat)

B.  5 RFT:
10 Jerks (135/95) (115/80) (95/65)
10 T2B
10 Burpees

COMPETITOR

A. 1RM Snatch

B. 5 RFT:
10 Jerks, 155/105
10 TTB
10 Burpees

REGIONAL
1. Plyometric
A. 6×6 Hurdle Hops
B. Work up to a max Broad Jump
C. 10x10m Sprints, unlimited rest – work on explosive starts.

2. Conditioning
With a Running Clock…
A. At the 0:00
5 RFT:
10 Jerks, 155/105
10 TTB
10 Burpees

B. At the 14:00
Take 6 minutes to work up to a heavy 2-rep TnG Squat Snatch

C. At the 20:00
3 RFT:
400m Run
200m Sandbag Run, heavy
100m Farmers Carry, heavy
50m Prowler Push, heavy
25m Handstand Walk
* you choose the weights for all implements