All Regionals except #1
Olympic
1) 5 x 1, 1-stop clean (above knee) + 1 clean pull + 1 hang clean (above knee), moderate/heavy, rest 2-3 minutes
2) snatch grip jerk (split or power): 5×1, as heavy as possible, rest as needed
Regional #2
Strength
3) deadlift: 3 x 5 @ 345/230#
Regional #3 & #4
Strength
3) front squat: 1 x 20 @ as heavy as possible
rest > 3 hours
All Regionals except #1
Conditioning
For time:
3 rounds
60 double unders
run 100′
4 rope climbs @ 15′
run 100′
20 calorie row
run 100′
rest 30 minutes
Accessory/Strength
4) 4 x 10 weighted GHD sit-up, rest 3 minutes
5) 4 x 10 weighted glute-ham raise, rest 3 minutes
