Workout for 5/26/2017

Weightlifting/Gymnastics Conditioning, Short/Sprint

Regionals 2017 WOD 2:
For time, 21-15-9 of:
 Dumbbell power snatches (alternating arms each rep)
 Ring dips
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

“Triple Trouble”:
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.

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After:
Accessory exercise, record workout results in Sugar WOD, clean/return equipment. 

Before:
Check 70% of snatch, clean & jerk; get a light KB or DB