Back Squat

**Calculate off of 90% of 1RM + 20#’s

1 x 5 @ 75%

1 x 3 @ 85%

1 x 1+ @ 95%

 

AMRAP 4 x 4:00

7 Toes to Bar

7 Bar Touching Burpees

7 Shoulder to OH (115/85)

**Rest 90s between rounds

 

Deadlift

4 x 3 @ 85%

 

Regionals Event 1

For Time:

 

1,200m Run

 

then, 12 Rounds of:

 

4 Strict HSPU

8 C2B Pull-ups

12 Squats

 

 

 

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)