1) 5 x 1, 1-stop clean (above knee) + 1 clean pull + 1 hang clean (above knee), moderate/heavy, rest 2-3 minutes
2) squat jerk (from rack or box): 5×1, as heavy as possible, rest as needed
7 minute ladder of,
1 clean + 1 squat jerk + 2 OHS
men’s starting weights (pounds): 135, 185, 225, 255
women’s starting weights (pounds): 85, 125, 155, 175
Note: You will have 7 minutes to complete the complex at a starting weight of your choice. You will begin with a barbell loaded to one of four starting weights of your choice (see above) and a stack of plates. The men must make increases in 10-pound increments, while the women must make increases in 5-pound increments. The barbell may not get lighter throughout the 7 minutes.
rest EXACTLY 2 minutes
For time (7 minute cap):
30 burpee muscle-ups
Note: You must move from lying on the ground to support above the rings. At the bottom, your chest and hips must touch the ground. At the top, your elbows must fully lock out. A kipping muscle-up is allowed, but the heels may not rise above the height of the rings. Swings or rolls to support are not permitted.
The ring height for women will be set at 82” from the bottom of the ring to floor beneath the safety matting. The ring height for men will be set at 88”. Ring height may not be adjusted.
rest > 3 hours
row: 7×40:20 @ 80-85% RPE
rest > 30 minutes
Regionals #2, 3 & 4 HOMEWORK