Monday

CLASS PROGRAM (2014 regionals sinulation events)

A.) Hang Snatch

1-1-1-1-1

*all lifts completed at 75%+  

B.) AMRAP 5

Max distance : hand stand walk

RX : 25’ unbroken lengths

Int : max distance

scaled : hand stand hold on wall, complete max effort march steps, hand must come off floor for rep to count. Count total steps. 

——————— 

C.) Strength

Bench press

5x5@ 72.5% 

Strict press

5x5@ 72.5% 

3 rounds

1 min weighted pushup plank 45/25, straight into 

ME plyo pushups

D.) Conditioning + gymnastics

0:00-4:00

25 cal ski

ME UB set of T2B

4:00-8:00

25 cal AirDyne

ME UB set of Strict HSPU

8:00-11:00

25 cal ski

Max effort T2B with remaining time

11:00-14:00

25 cal AirDyne

Max Effort sHSPU with remaining time

E.)  spend time before snatch work mobilizing and doing empty bar work to ensure good movement.