Saturday

- hand stand walk warm up - 

A.) 2016 regionals event 1

11 min cap

10 squat snatches @ 185/135

8 squat snatches @ 205/145

6 squat snatches @ 225/155

4 squat snatches @ 245/165

2 squat snatches @ 265/175

teams of 3  

5-5-5,4-4-4,3-3-3,2-2-2,1-1-1

B.) teams of 3

1500m row (500-500-500)

30 overhead squat 225/155 (10-10-10)

300ft hs walk (50-50-50 X 2)

1200m row

15 OHS

150ft HS walk

——————— 

C.) back squat

-heavy single

D.) 3 rounds - 

every 6 minutes complete : 

26 cal air dyne

20 DB OHS 70/50 (10|10)

14 bar muscle ups

E.) for quality :

1 min dead hang

1 min hand stand hold

30 front rack DB lunges

45 DB weighted back extensions

90 DB russian twist

45 back extension

30 front rack DB lunges

1 min hand stand hold

1 min dead hang