Squat Clean Thruster
Build to a Heavy Single
“Chalant”
For Time:
21 Lateral Barbell Burpees
21 Power Cleans (135/95)
15 Lateral Barbell Burpees
15 Hang Squat Cleans (135/95)
9 Lateral Barbell Burpees
9 Thrusters (135/95)
Regional Weeks 1&2
1. Box Squat
On the Minute x 10
2 Box Squats
Set box to just below parallel. Aim is less about weight and more speed off the box.
2. Front Squat
Build to a Heavy Single for the Day
3. Clean Technique
7 Sets:
Clean Pull
Hang Squat Clean
Push Press
Squat Clean Thruster
Build to moderate load. Rest as needed between sets, but no more than 1 minute.
4. Squat Clean Thruster
On the Minute x 10:
1 Repetition (Building in Weight)
5. Conditioning
For Time:
21 Lateral Barbell Burpees
21 Power Cleans (155/105)
15 Lateral Barbell Burpees
15 Hang Squat Cleans (155/105)
9 Lateral Barbell Burpees
9 Thrusters (155/105)
Regional Week 3
Rest Day
For Time:
10-9-8-7-6-5-4-3-2-1
KB Deadlifts
Medball Situps
Calorie Row
*20 minute Time Cap
