. Warm-up
Row 2k

2. Conditioning
4 Rounds:
8 Power Cleans 225/155lbs
24/20 Calorie Ski pr row

3. Lift
Box Squat
10×2 @ 50-60%
Speed Work
Rest :30-:60

1. Warm-up
4 Steady Rounds:
10 Goblet Pause Squats
10 Sit Ups
15/10 Calorie Row

2. Conditioning
AMRAP 30 Minutes
Bike or row or run 1k/.8k
21 Overhead Squat 115/85lbs
21 CTB Pull Ups

3. Lift
Find 2RM Bench Press

1. Warm-up
3 Steady Rounds:
12 Hang Snatch 95/65lbs
18 Air Squats
24/18 cal row

2. Conditioning
AMRAP 10 Minutes
Climb the Ladder
5 Wallballs 30/20lbs
5 Box Jump Overs 24/20″
10/10, 15/15, etc.

3. Lift
Find 1RM Snatch Complex
Power Snatch + Squat Snatch + Hang Squat Snatch

Warm up – 200RT, leg swings, back twist, PVC

Set 1 – Across the floor / Ladder drills / box jump

Set 2 – 2017 Regional Event 6
For time:
30 / 25 cal. bike
20 burpee box jump-overs
10 DB cleans

Set 3 – 2 Rounds
60 Double Unders
15 Clean and Jerk  DB/ KB (2)
2 min rest

2 Rounds
40 Double Unders
10 Clean and Jerk

Set 4 – abs

1. Warm-up
4 Steady Rounds:
15 Kettlebell Swings 53/35lbs
15/10 Calories on Bike
10 Strict Pull Ups

2. Conditioning
800 meter  DB carry or wall ball carry or farmers carry
80/50lbs total

3. Lift
Find 1RM Clean Complex
Squat Clean + Front Squat + Jerk

1. Warm-up
3 Steady Rounds:
Row 400m
20 Front Rack Lunges With Dumbbells

2. Conditioning
For Time:
100 Push Ups
75 Kettlebell Swings 70/53lbs
50 GHD Sit Ups
25 Bar Muscle Ups

3. Lift

Find “1RM” Box Squat

1. Primer
AMRAP 3 Minutes
7 Power Snatch 115/85lbs
14 Calorie Bike

2. Conditioning 
2017 Regional Event 5
21-15-9 reps for time of:
Muscle-ups
Single-arm overhead squats

Men use an 80-lb. dumbbell
Women use a 55-lb. dumbbell
Time cap: 11 minutes

1. Primer
3 Rounds:
50′ Handstand Walk
10 Burpees
10 Dumbbell Push Press 50/35lbs

2. Conditioning #1
2017 Regional Event 3
For time:
100-ft. dumbbell overhead walking lunge
100 double-unders
50 wall-ball shots
15-ft. rope climb, 10 ascents
50 wall-ball shots
100 double-unders
100-ft. dumbbell overhead walking lunge

Men use an 80-lb. dumbbell and 30-lb. ball.
Women use a 55-lb. dumbbell and 20-lb. ball.
Time cap: 16 minutes

A. Warm -up – 200 Rope turne, back twist, pvc, leg swings

across the floor

B. Ladder races

C. Lift
5 Rounds:
2:00 on 2:00 off
Max Squat Cleans w/double KB or DB
Raise weight every set if possible

D. Gymnastics
5 Max Sets of Toes to Bar
Rest 2:00 between efforts

1. Primer
AMRAP 4 Minutes:
10 Calorie Row
5 Rower Facing Burpees
10 Light DB Thrusters

Run  a mile then

For Time:
21-15-9
Dumbbell snatches
Ring dips
Men use an 80-lb. dumbbell
Women use a 55-lb. dumbbell