May 22, 2017 by thao



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These 3 lovely ladies volunteered for the South Regional in San Antonio! Glad to have you all representing us!

Warm Up:
3 Rounds with PVC
5 Power Snatch
5 Squat Snatch
5 OH Squats (2 sec Pause)
5 Kip swings or TTB

Thoracic Roll 3-4 mins

Gymnastics: 10 Min
Practice Handstands and Walks

Olympic Lifting: 12 Min

Hang Snatch Pulls 3 x 8 (don’t drop the bar)
3 x 5 Power Snatch (or hang)

Metcon: 10 Min Cap
20-15-10 For Time:
Hang Power Snatch (75/55)

Elite Competition Class

Gymnastics: 20 Min
Establish M.E Set of Strict Pull-ups (Scale to reach 8 rep minimum)

Establish M.E Hollow Body Hold
Scale to reach 45 second minimum

Followed by 2 Supersets – Fewest Sets Possible
70% M.E Strict Pull-ups (Strict as long as possible => Kip if needed)
70% M.E Hollow Hold
Rest 2-3 Mins

2). Bench Press 10 min
4 Rep Max

3). Strength Conditioning 20 min cap
Ring MU
Push Jerk (155/110)
Row 250 M


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