2015-1-24-26260EZ Mohamed, 2015 ECC

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2015 REGIONAL ATHLETES
1. Conditioning
“Amanda”
9-7-5 reps of:
Muscle ups
Squat Snatches, 135/95

2. Barbell Conditioning
EMOMx7:  Snatches
Min 1: 7 TnG Snatches
Min 2: 6 TnG Snatches
Min 3: 5 TnG Snatches
Min 4: 4 TnG Snatches
Min 5: 3 TnG Snatches
Min 6: 2 TnG Snatches
Min 7: 1 Snatch
– Climb in weight each set.

3. Barbell Conditioning
EMOMx7:  Clusters (1 cluster is a squat clean followed by a shoulder to overhead)
Min 1: 7 Clusters
Min 2: 6 Clusters 
Min 3: 5 Clusters
Min 4: 4 Clusters
Min 5: 3 Clusters
Min 6: 2 Clusters
Min 7: 1 Cluster
– Climb in weight each set.

4. Gymnastics Skills
3-5 Handstand Complexes of:
20 foot Handstand walk to a wall + 4 strict HSPU against the wall + 8 Kipping HSPU against the wall

2015 OPEN ATHLETES
1. Strength
5×3 Thrusters, climbing

2. Conditioning
EMOMx12
Odd: 7 Push Press + 7 Thrusters,
Even: 8x10m Shuttle Runs – every 10m counts as a rep. two hand touch over the turn around line.
record weights on the bar and times for each of the 6 sprints.