A1) Bench press 5, 4, 3, 2, 1 R20S

A2) Weighted/negative pull-up 5, 4, 3, 2, 1; R2-3M (both building)

B) EMOM x 10 min

E: 5 TnG power snatch (115/75, 95/55, 75/35)

O: 6-10 ring rows @ 30X1

C) EMOM x 10 min

E: 8-10 Double KB push press

O: row 12/10 cal

A) Front Squat

Set 1 – 4 reps @ 65%

Set 2 – 3 reps @ 75%

Set 3 – 2 reps @ 80%

Set 4 – 3 reps @ 85%

Set 5 – 2 reps @ 90%

Set 6 – 1 rep @ 95%

Set 7 – 2 reps @ as heavy as possible

R2M between sets

+

3 rounds for time:

– 30 Wallballs 20/14

– 20 Burpees

– 10 Box Jump-Overs 24/20″

A) EMOM x 10 min

– Split jerk; build from 65-85% with 1 second pause on dip and catch

B) EMOM x 6 min

– 5 TnG push jerk (tough)

+

10 min @ 80-90%

– 6 TnG deadlifts (255/185, 205/135, 155/95, 95/65)

– 10/7 HR push ups

– 20 DUs

– 200 m run

A) Power clean TnG 3.3.3 x4; R15S/3m

+

EMOM x 15-18 minutes:

Minute 1 – 10 Toes to Bar

Minute 2 – 12 KB swings (70/53)

Minute 3 – 10-12 Goblet Hold Reverse Lunges – Alternating Legs

A) Front squat – build to a new 1RM in 15 min

B1) DB rear elevated split squat 6 reps/leg @ 20X1; R60S (heavier than 5/14)

B2) Single-Arm Dumbbell Row x 10-12 reps/side @ 2111; R60S

C1) 100m atlas stone carry (50m each side); R60S

C2) Face-Up Chinese Planks x 45-75 seconds (accumulated); R60S x 3 sets

A) EMOM x 14 min

E: 5 hang power snatch (115/75, 95/55, 65/35) – TnG if able

O: 6-8 ring dips

B) EMOM x 14 min

E: bench press 3-4 @ 75% (same as 5/15)

O: 6-10 T2B

C) 3 sets max L-sit; rest as needed

Regionals Event 3 (modified)

Performance:

– 1-mile run

– 50 overhead squats (135/95, 95/65, 65/35)

– 100 medball sit-ups

– 150 double-unders

– 50 KB swings (70/53)

– 100 box jump overs (24/20”)

Function:

– 800m run

– 50 overhead squats (65/35, 45/25, PVC)

– 75 medball sit-ups

– 350 single-unders

– 50 KB swings (53/35)

– 75 box jump overs (20/16)