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)
4-5 sets tough effort:
– 500/400 m row
– 10 TnG deadlifts (185/115, 135/95, 95/65)
– 10 pull-ups
– 10 burpees over the bar (parallel)
R4-6M
*DLs must be perfect or athlete lowers weight