REGIONAL PREP
A. Correctives
Banded I’s Y’s T’s
10 total
Squat with T-Spine Rotation
10/side (alt)
B. Gymnastics + Warmup
5 Rounds NFT:
4 MU
10 Pistols (alt)
C. Weightlifting
Snatch Balance
4×3
*Pull from rack. Start light. Build to moderate
Squat Snatch
6×1
*6 working sets. Build to a heavy single
D. Strength / Accessory
Seated DB Press
4×8
*acros
-ss w-
Supine Ring Rows
4×8
E. Metcon
10min AMRAP of:
12 Cal Air Bike
9 Toes To Bar
6 Power Cleans (135, 95)
OPEN PREP
A. Correctives
Banded I’s Y’s T’s
10 total
Squat with T-Spine Rotation
10/side (alt)
B. Weightlifting
Snatch Balance
4×3
*Pull from rack. Start light. Build to moderate
Squat Snatch
6×1
*6 working sets. Build to a heavy single
C. Metcon
10min AMRAP of:
12 Cal Air Bike
9 Toes To Bar
6 Power Cleans (135, 95)
Karlie says
A done
B I did low ring muscle up transitions 8 reps
C. 45,55,65,75
D 90#
E 3 rounds, air dyne no joke….
Camille Goldman says
I couldn’t feel my legs when I came off of it-
Sarah Schulz King says
Did high hang power snatch and power snatch EMOM instead of B&C
D: 4 rds
Case says
Good work on T2B & PC Sarah!
Sarah Schulz King says
Thanks Case!
Camille Goldman says
A. 1 x 3 95#
B. 95# bad form 🙁 I need help dropping under it and pulling to hip.
C. 4 rounds that was tough, unbroken T2B, and tap and go power cleans sweet!
Thanks Sarah King for encouraging me to do it!
Case says
Good job on T2B and power cleans Camille!