Workout of the Day: Saturday, 6.28.14

“There are no shortcuts to any place worth going.”

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COMPETITOR TEAM PRACTICE:

A. In teams of 3, take 15 minutes to warm up then,

“2014 Team Regionals Event 2″ (modified)
Teams get 2 attempts per athlete to find their 1-RM Hang Snatch in 4 minutes

-Rest 2 minutes-

“2014 Team Regionals Event 3″ (modified)
Handstand Walk x Max Effort 
Every 60 seconds each athlete will get 60 seconds to find their max HS walk. If you fall down you can kick back up from where you left off. If you are unable to HS walk you may use a spotter or complete AMRAP shoulder touches against the wall.

B. 

3 Rounds for time
50 Air Squats
7 Muscle-Ups
10 Hang Power Cleans (155/105 lbs)
You can break this up anyway between all three members with only one person working at a time. If a member does not have a muscle up the substitution will be 3 c2b pull ups + 3 ring dips = 1 muscle up. If an athlete chooses to use the scale they must compete all 3 c2b pull ups then all 3 ring dips in consecutive order (it cannot be split up between other members of the team and must go all 3 c2b then all 3 ring dips). Hang Power Cleans can be scaled appropriately.

WORKOUT OF THE DAY:

MOVEMENT PREP: Lax ball and foam roll as needed for 5 minutes

2 Rounds: 30 sec jumping jacks, 30 sec arm circles fwd, 30 sec inchworm in place, 30 sec arm circles bwd, 30 sec air squats, 30 sec rest

CONDITIONING:

In teams of two, partner 1 will run 200m with a medicine ball (20/14lb) while partner 2 completes the couplet. Partners will switch roles after each run. Score equals total rounds and reps of the below.

24 minute amrap
5 Burpee Box Jump Up and Over (24/20″)
10 Alternating DB Snatch *you choose load

FINISHER: Time permitting

Weighted Plank on Elbows x 60 sec on/60 sec off x 2

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