Monday

CLASS PROGRAM

2013 Regionals Event 2+3 remix

A.) 0:00-10:00

5 rounds

every 2 mins complete

(1+2) - squat snatch + overhead squat

 -ascending, Rx: 10lbs jumps per attempt

(5 total lifts, you have 60 seconds to complete the lift, if you do not complete you must go down 10lbs)

B.) @ 13:00-20:00 , 7 min cap

30 burpee ring muscle ups for time

Int: 30 burpee bar muscle ups

scaled: 30 burpee ches2bar pullups

mod:  30 burpee jumping chest2bar pullups

——————— 

C.) Strength

Snatch grip hold, from hi blocks

5x30sec @ 100-115% of snatch

Bench Press

- 5x3@77.5% 

Strict Press

- 5x3@77.5% 

Seal row, wide grip

- 7x3@heavy as possible

Seal complex front raises + press - 3x12

D.) GYMNASTICS

Ring HSPU work

 - spend 10 mins working on ring hspu support and ring hspu on low rings

  parallete kipping hspu

3x5 @ heighest depth possible

1 pad strict HSPU, narrow hand placement

2xME

E.) Conditioning - (remix of todays mainsite workout)

1 min ME cal AD

3 mins rest

1 min ME triple Unders

3 mins rest

21-15-9

Cal AD

Triple Unders