1. Warm-up – 200 RT, leg swings, Back twist, PVC
2 Steady Rounds:
8 Pull Ups
10 KB Swings 53/35lbs
Run 200m
2. Strength
6×3 Power clean to split jerk
Start @70% of Power Clean max and work up
3. Met-Con
2016 Regionals Events 3&4
For time:
104 wall-ball shots 20/14 to 10-ft target
52 pull-ups
Time cap: 6:00
Event 4 begins at 7:00
4 Rounds for Time:
28 one-legged squats, alternating
15 power cleans 115/80
Time cap 10 minutes(17 minutes on the clock)
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