Post Created 11/05/2012 7:29:27 AM

(A) 10min Complex
Power Snatch + OHS + Hang Snatch (Full)
*Stay light-medium & don't rush.
**Depending on where your at with these movements will determine whether in part (B) you Power Snatch + OHS or perform a Full Snatch.

(B) 15min AMRAP
SNATCH
*If you miss 2 lifts in a row, you must drop weight & perform 2 Rnds of CINDY.
**You need 2 successful consecutive lifts before increasing weight.

(C) MAX Reps of a Dead Hang into Invert.
*Scale = Invert progressions

(A) MAX Weight TGU + Pistol Progression (15min) (B) With 1min of work & 1min recovery perform 21-15-9 Thrusters 43/30 Overhead Walking Lunge 20/10 (1 Lunge/rep) (C) Death by 10metres with 2hand touch on all return legs 1X10m Shuttle the first minute, with 2 the next & so on until you don't beat the clock. ----------------------------------------------------------------------------------------------------------------------------------- FOLLOW THIS LINK FOR AN OVERVIEW OF THE REGIONAL GAMES SCHEDULE

(A) Deadlift -5@75% - 3@85% - MAX@95%

(B) 3Rnds
      7 Snatch Grip Deadlift (Use 75% Deadlift weight)
      7 Dips  
& Then immediately after
21-15-9
Wall Ball Shots 9/6kg - 11-9ft
Toes to Bar
& Then immediately after
28 Burpee Box Jump-Overs 24/20

8/5/2012

(A) Work up to a 1 RM Clean in 11min, Then back it down to 70% and perform 2 reps every minute on the minute for 7minutes.

(B) Complete 30-20-10 reps of the following...
KB Swing 24/16
Pull ups
Pushups (Hand Release)

*Note: After each triplet, perform a 400m run. For example, do 30x kb swings, 30x Pull ups perform 400m run
**Kicker: Every time you have to break/rest/have a missed rep during the prescribed amount of reps per exercise, stop what you are doing and perform a 5x burpee penalty.

7/5/2012

(A) Squat 3@80% - 3@85% - MAX@90%

(B) 9 Full Snatch 43/30
50 D/U
7 Full Snatch
50 D/U
5 Full Snatch
50 D/U