2017 REGIONAL & OPEN PREP
A. Plyometric & Gymnastic Warmup
10min Alt EMOM:
Min 1: Freestanding Handstand Hold (accumulate as much time as possible in minute
Min 2: 3x Depth Jump to Broad Jump
*For depth jump, step off of a 12″ box, land 2 feet and immediately explode into broad jump. Rest 15-20 sec and repeat.
B. Power Snatch, Hip
*Building. 2 sec pause in dip position. No redip. Focus on straight up jump. Main focus today is skill and speed.
3 Power Snatches (155, 105)
Front Rack Walking Lunge
4×10 (alt, 5/leg)
*Across. Moderate load. We haven’t lunged in a while
4×15 GHD Sit-ups