Weightlifting/Gymnastics Conditioning, Short/Sprint
Regionals 2017 WOD 2:
For time, 21-15-9 of:
Dumbbell power snatches (alternating arms each rep)
Dumbbell Power Snatches: SC=medium-heavy, RX=50/35, RX+= 60/40
Dips: SC=assisted, RX=unassisted box, RX+= unassisted ring
Weightlifting Conditioning, Short-Duration
For time, 1 round:
10 squat snatches
10 squat cleans
10 squat clean & jerks
Load: SC= heavy (70%+ of least), RX=155/105, RX+=185/115
After-Hour Accessory Exercise, Upper & Lower Back Position
Upper back: Choose a favorite CrossOver Symmetry protocol.
Lower back: Romanian single-leg deadlifts w/KBs, 3x12-15 heavy.
Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Check 70% of snatch, clean & jerk; get a light KB or DB