REGIONAL PREP
A. Gymnastics
3 Rounds of:
Min 1: 30 Sec HS Hold
Min 2: 3 FL Lowering
Min 3: 12 Cal Row
*Back facing wall on HS Hold
B. Weightlifting
6min EMOM:
3 TnG Power Cleans
*Build to a heavy set of 3 before starting EMOM and maintain for all 6 sets
C. Strength Work
Slow Negative + Pause
Front Squat
2 @ 60
2 @ 65
2 @ 70
3×2 @ 75
*4 sec negative, 2 sec pause, then explode from bottom.
D. Accessory
Turkish Get-Up
5×3 per side
*Bottoms up KB
E. Metcon
10min AMRAP:
12 Power Snatches (75, 55)
40 DUs
F. Conditioning
4x400m Sprints
*3min rest between efforts
OPEN PREP
A. Strength Work
Slow Negative + Pause
Front Squat
2 @ 60
2 @ 65
2 @ 70
3×2 @ 75
*4 sec negative, 2 sec pause, then explode from bottom.
B. Accessory
Turkish Get-Up
5×3 per side
*Bottoms up KB
C. Metcon
10min AMRAP:
12 Power Snatches (75, 55)
40 DUs
D. Conditioning
4x400m Sprints
*3min rest between efforts
Matt McDonald says
A. Gymnasty bizzness
5:30 class with the homeys
5 rd + 8 snatches.
Karlie says
A. Front squat 3×2 105#
A. Reg prep gymnastics, practiced some front levers on rings, handstand holds.
C. 5+3
D. Ran an 800 with Matt.