REGIONAL PREP
A. Correctives
2 Rounds:
5 Inch Worms
10 Mountain Climber Push-ups
15 Glute Bridges
B. Gymnastics + Warmup
4 Rounds of:
4 Skin the Cats
5 Russian Dips
6 Strict Pull-ups
C. Weightlifting
Snatch Pull + Power Snatch
6×2
*Build to a heavy double
D. Front Squat
5 @ 65%
4 @ 75%
3+ @ 85%
E. With a Partner:
For time:
3 Rounds of:
30 Front Squats (135, 95)
30 T2B
*One partner working at a time. Partners may split work as they choose. *10min cap
F. For Time:
2mile run
OPEN PREP
A. Correctives
2 Rounds:
5 Inch Worms
10 Mountain Climber Push-ups
15 Glute Bridges
B. Gymnastics + Warmup
4 Rounds of:
4 Skin the Cats
5 Russian Dips
6 Strict Pull-ups
C. Front Squat
5 @ 65%
4 @ 75%
3+ @ 85%
D. With a Partner:
For time:
3 Rounds of:
30 Front Squats (135, 95)
30 T2B
*One partner working at a time. Partners may split work as they choose. *10min cap
Sarah Schulz King says
A &B done
C worked to 95#, not feeling them today
D got 7×155#, then did 1×190 PR!
E 7:04 with Karlie
F working on it
Camille Goldman says
Regional Prep
A. Done
B. Ring dips Sunday, was able to do butterfly kipping in a couple sets of 5-first time :). Did about 40 total, sore as heck in my chest now.
C. Snatch still stinks with heavier weight with the hip pocket. 6X2 worked up to 90# not happy, still working on form with lower weight
D. Class front squat at 155# easy 🙂
D. Class with throwdown partner Janeen RX+ 95# 7:27, my T2B are excellent!
E. Ran out of time