Thrusters

3 - 3 - 3

 

EMOM 10 Min

7 Power Cleans (40%)

5 Bar Hopping Burpees

Strict Press

**Calculate off of 90% of 1RM + 10#’s

1 x 5 @ 65%

1 x 5 @ 75%

1 x 5+ @ 85%

 

4 Rounds for Time:

Row 250m

3 Wall Walks

20 Wall Balls

 

Snatch

2 – 2 – 2 – 2

 

For Time:

150 Russian KB Swings (80/60)

**Every time the KB breaks, complete 10 plate hopping burpees

 

Back Squat

**Calculate off of 90% of 1RM + 20#’s

1 x 3 @ 70%

1 x 3 @ 80%

1 x 3+ @ 90%

 

AMRAP 15:00:

200m Run

15 Thrusters (105/75)

15 Box Jumps (24/20)

 

 

 

Deadlift (Wk 9)

4 x 5 @ 80%

 

Regionals Workout Friday’s

Event 6

For Time:

30/35 CAL Bike

20 Burpee Box Jump Overs (30/24)

10 Sandbag Cleans

Goal Time: Under 6:00

Time Cap: 9:00

 

Power Cleans

2 – 2 – 2 – 2

 

4 Rounds for Time:

Run 400m

30 Alt. DB Snatch (50/35)

30 Russian Twists (45/25)

Time Cap: 20:00