Power Snatch
3-3-3-3-3
Start at 60% of Power Snatch
and increase weight each set
Then,
“Double Decker”
AMRAP 12:
15 Power Snatches (75/55)
30 Double Unders
15 Wallballs (20/24)
30 Double Unders
Regional Week 1
Deload – Rest Week
Regional Week 2
Active Recovery Day
A. 15 Minute Light Bike
B. 10 Minute Power Snatch Technique Work (Light Loads)
C. 10 Minute Rope Climb Technique Work
Regional Week 3
1. Gymnastic Conditioning
On the 2:00 x 4 Rounds:
18/14 Calorie Assault Bike
9 Ring Muscle Ups
2. Event #4 Practice
2 Rounds:
10 Power Snatches (175/125)
12 Barbell-Facing Burpees
Rest 2 Minutes
2 Rounds:
10 Power Snatches (115/75)
12 Barbell-Facing Burpees
3. Event #5 Practice
3 Rounds:
10 Dumbbell Box Step-Overs
25′ Right Arm Overhead Dumbbell Lunge
25′ Left Arm Overhead Dumbbell Lunge
4. Event #6 Practice
16 Thrusters (155/105)
Rest :30 Seconds
12 Thrusters (155/105)
Rest :30 Seconds
8 Thrusters (155/105)
Rest :30 Seconds
10 Rounds For Time:
2 Wall Walks
10 Air Squats
10 KB Swings
:30 Plank