2017 REGIONAL & OPEN PREP
One and One Quarter Front Squats
*Build to a moderate weight before starting working sets. Then build 5-10 lbs between each working set. Perform as shown in this video from Catalyst Athletics (just FS instead).
Min 1: 7 Power Cleans (135, 95)
Min 2: 15 Wall Balls (20/10′, 14/9′)
Min 3: Max Cal Row
*Score is total calories rowed across 4 rounds.
C. Conditioning + Gymnastic Skill
10 Cal Air Bike
10 Burpee BJOs
3 Rope Climbs (15′)
*2min rest after each round. Score is slowest round.
*Goal is to perform rope climbs quickly while under fatigue. Practice stepping from Burpee Box Jump Overs and jumping into first climb without hesitation. Control your decsent until feet are on floor. Then practice jumping direclty into next climb.
4 Rounds NFT of:
15 GHD Sit-ups