Hang Power Clean

4 – 4 – 4 – 4

 

4 Rounds

3:00 in each round to complete:

Row 250m

20 Russian KB (80/60)

10 GHD

**Remaining time in the 3:00 is rest. Wait for the next 3:00 interval to start the next round.

 

Back Squat

**Deload

**Calculate off of 90% of 1RM + 20#’s

1 x 5 @ 40%

1 x 5 @ 50%

1 x 5 @ 60%

 

With a Partner,

AMRAP 20:00

1 Rope Climb

5 Front Squat (135/95)

5 Jerks (135/95)

200m Run

**Each partner must complete the entire round in which they start. Alternate rounds.

 

Deadlift (LAST HEAVY WEEK)

4 x 1 @ 90%

 

Regionals Event 3

For Time:

100-ft. DB OH Walking Lunge (80/55)

100 Double Unders

50 Wall Balls (30/20)

10 Rope Climbs (15ft.)

50 Wall Balls

100 Double Unders

100-ft. DB OH Walking Lunge

 

Front Squat

5 – 5 – 5

 

5 Rounds for Time:

Row 500m

7 Man Makers

 

Strict Press

**Calculate off of 90% of 1RM + 10#’s

1 x 5 @ 75%

1 x 3 @ 85%

1 x 1+ @ 95%

 

For Time:

400m Run

3 Power Cleans (185/135)

25 C2B Pull-ups

3 Power Cleans

60 Double Unders

3 Power Cleans

15 Front Squats

400m Run

Time Cap: 15:00

 

Cluster

2 – 2 – 2 – 2

 

For Time:

40 – 30 – 20 – 10

Russian KB (80/60)

Goblet Squat