Strength:
Push Press
3×5
Increase weight each set, resting 90 seconds between sets
WOD:
AMRAP in 4 Minutes
8 Power Cleans 115/75 LBS
12 Hand Release Pushups
***Rest 2 minutes***
AMRAP in 4 Minutes
8 Power Cleans 115/75 LBS
12 Hand Release Pushups
Mobility:
T-Spine Smash
REGIONALS BOUND COMPETITORS PROGRAMMING:
1. Spend 15 minutes to establish a max 3-Postion Clean +1 Jerk (Floor, Hang, Hi-Hang).
2. Push Press 4×5, heavy but perfect
3. Scale up MEtcon to 135/95 LBS