Metcon:
“Regionals Event 5”
3 rounds for time of:
400-meter run
40 Medball sit-ups 10/6 kg
7 deadlifts 185/125 kg Scale to 75-80% 1RM
Competitors:
Burgeners Warm-up + 5:00 to work on snatch positions
Work on mobility prior to start: Thoracic and ankles
6 x 3 Position Squat Snatch
*Rotator Cuff Barbell Complex 10 Reps between sets, rest as needed.
Weightlifting:
Snatch:
60-70% 3×3
Snatch Pull:
4×3 -Choose weight-
Back Squat:
70-80% 3×3
Between Sets: Add weight if needed
Strict Pull-ups
3×8
GHD Sit-ups
3×10