Regionals 2018, Event 4

For time:
2 rounds of:
10 snatch, 80/57,5kg.
12 bar facing burpee
Then, 2 rounds of:
10 snatch, 52,5/35kg.
12 bar facing burpee

Time cap: 9 minutes

Scale if needed. RPE 4-5

Pick a loading you can do the first 10 snatches under a minute.

hang snatch 3RM of the day

E90s x 9

3 hang power clean + 1 jerk

Every 2:00 x 5:
30m Hill Sprint

5 rounds for time:

22 KBS 32/24kg
22 Box jumps 24/20”
400m run
22 Burpees
22 Wallball shots 20/14lbs

Timecap: 45 minutes

Complete following with quality, alternating movements:

Try to add more weight from last week if possible

4rds

8 Single arm DB/KB row V1
8 reps Double DB/KB press V1
8 reps bicep curl with barbell V1

-rest 1 min between

AMRAP 15
50 Double-Unders
25 Weighted Sit-Ups @9/6kg

AMRAP12
15 abmat sit up
12 double db box step over 22,5/15kg
9 push up

Smooth is fast! Start with bar only, keep it light.

http://www.catalystathletics.com/exercise/150/Tall-Clean/

6 x Every 3 min
400 m / 200 m

*you should get more than a minute rest. But the faster you - the more you can rest. ;)