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
Mobility:
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)
TTB
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
15-10-5
Ring MU
Push Jerk (155/110)
Row 250 M