Tall Snatch - 3x5 Warmup- Heavier than the last
Snatch + Overhead Squat - 1@70, 2@75, 2@80, 1@85, 1@90
Clean Pull + Power Clean - 1@70, 2@75, 2@80, 1@85, 1@90
Front Squat 4x6@75% (if you did front squats during week - 4x6 Step back lunges off of 2" deficit @25% of Back Squat max)
Weighted Planks - 4 of :30 building in weight
“Lava Run”
For Time:
600 Run
50 Overhead Squats (45/35)
600 Run
50 Thrusters (45/35)
600 Run
50 Front Squats (45/35)
Regional Week 1
1. Event #3 (Modified)
For Time:
9 Ring Muscle-Ups
Handstand Walk O-Course (Towards Finish Line)
36 Pistols
Handstand Walk O-Course (Towards Starting Line)
9 Ring Muscle-Ups
Handstand Walk O-Course (Towards Finish Line)
45 Pistols
Handstand Walk O-Course (Towards Starting Line)
9 Ring Muscle-Ups
Handstand Walk O-Course (Towards Finish Line)
Rest 3 Hours
2. Event #4
2 Rounds:
10 Snatches (175/125)
12 Bar-Facing Burpees
Directly into…
2 Rounds:
10 Snatches (115/80)
12 Bar-Facing Burpees
Regional Week 2 + 3
1. Event #3
For Time:
9 Ring Muscle-Ups
Handstand Walk O-Course (Towards Finish Line)
36 Pistols
Handstand Walk O-Course (Towards Starting Line)
9 Ring Muscle-Ups
Handstand Walk O-Course (Towards Finish Line)
45 Pistols
Handstand Walk O-Course (Towards Starting Line)
9 Ring Muscle-Ups
Handstand Walk O-Course (Towards Finish Line)
54 Pistols
Rest 3 Hours
2. Event #4
2 Rounds:
10 Snatches (175/125)
12 Bar-Facing Burpees
Directly into…
2 Rounds:
10 Snatches (115/80)
12 Bar-Facing Burpees