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

 

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