Strength:
Overhead Squat
3×6
Increase weight each set, resting 90 seconds between sets
WOD:
3 Rounds for Time of:
7 Power Cleans 135/95 LBS
14 Slam Balls 25/20 LBS
21 Situps
Mobility:
Shoulder Smash with a Lacrosse Ball
REGIONALS BOUND COMPETITORS PROGRAMMING:
1. 15 Minutes to establish a max load for the complex of 1 Snatch Pull + 1 Snatch + 1 Snatch Balance. Compare to Sept 9th.
2. Snatch Grip Behind Neck Push Press 4×5, resting 60 seconds
3. Scale up WOD to 175/115 LBS, 30/25 LBS, GHD