Sport

"Jackie"
For Time:
Row 1000m
50 Thrusters, 45#
30 Pullups

Notes
Adhere strictly to 2013 Regionals standards. Compare to 150717.

Weightlifting

1) Snatch High Pull + Power Snatch, 6x1, add 5-10lbs to your top weight from two weeks ago
2) Overhead Squat 5RM, then 90%x5x2-3

Strength

1) Back Squat 8RM x 3 Reps from Failure x 4
2) Front Squat 1 x Max Reps @ 255#/160#

Notes
Front Squat: Do not sacrifice mechanics for more repetitions. You must be able to control the eccentric on every rep (it must be the same speed or slower than the concentric). If you are likely to complete more than 20 repetitions, add weight.

Gymnastics Conditioning

3 Sets:
30 GHD Sit-Ups
Max Muscle-Ups

Notes
Proceed immediately from GHD to Muscle-Up. Rest as needed between sets.

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