For Regional #1
Strength
front squat: 3×5 @ 50-60%, rest 60 seconds
Accessory
NOT for time:
3 rounds
20 double unders
10 dumbbell snatches @ 70/50# (5 each hand)
10 pistols (5 each leg)
rest > 30 minutes prior to Conditioning A effort below
Regional #2 – 4#
Strength
front squat: 3×3 @ 87%, rest 2-3 minutes
Olympic
EMOM for 7 minutes
1 snatch + 1 hang snatch (mid-shin)
20 double unders
rest 3 minutes
EMOM for 7 minutes
1 clean + 1 hang clean (mid-shin)
20 double unders
rest > 30 minutes
Conditioning A
For time:
21-15-9
deadlift @ 315/205#
box jump @ 30/24″
rest > 3 hours
Conditioning B
run:
2 x 40 m/yd sprints,
2 x 60 m/yd sprints,
2 x 80 m/yd sprints,
2 x 100 m/yd sprints,
10 m/yd “fly-in” for each, rest as needed
