A. 10 Power Clean and Jerks 95/135 lbs
     20 Box Jumps 20/24"
     30 Kettlebell Snatches 35/50 lbs
     30 ft lizard walk
     20 Kipping Pull-Ups
     800 meter run
     Rest 10 minutes and repeat x 2-3 times

Regional Event # 1

For those doing hspu, take 10 minutes to work on kipping hspu.  For the rest, use that time to establish with your coach the appropriate dose response.

Take at least 5 minutes to warm up for the deadlift.  If you do not have a max deadlift of at least 325/205, be sure to scale the weight.


A.  Dianne
21-15-9
Deadlifts 225/155 lbs
HSPU You may kip.


B. 5 pistols per leg plus push-up x 5 sets; rest 2 min.  Your coach will give you progressions.
      

A.  Row 1000 meters
      
    Rest 10 minutes

Repeat

Rest 10 minutes

In your first rest period work on low rotations into bridge and in your second rest period work on handbalancing.

B.  Pushing
Beginners: If you do not have a push-up, find your max depth for one, add some height and do 5-6 reps x 5 sets; rest 2 min.  DON'T CHEAT!

Intermediate: Just recently achieved a push-up? Do 2-4 push-ups every 90 sec x 5 sets

Advanced: Pseudo planche ring push-ups - 3-5 reps x 5 sets; rest 2 min.

A. Back Squats
Beginners: 5, 5, 5 @ 22x2
Intermediate: 3, 3, 3, 3
Advanced: 1 RM, then down 20-30 lbs for 2 reps x 3 sets.

B.  5 chin-ups
      5 burpees
      AMRAP in 2 min.
      rest 2 min
      5 sets

Beginners: Ring Rows