3-5 rounds for quality:

1) 5+5 Single Arm KB Squat Clean Thruster, KB from the ground
2) 15-25 GHD Sit-Up
3) 10 Double KB/DB Row
4) 10 Lateral Raises

Regionals 2018 Event 5

For time:

4 rope climbs
16 thrusters
3 rope climbs
12 thrusters
2 rope climbs
8 thrusters

M 155 lb. | F 105 lb.
(M 70kg, W 47,5kg)

Time cap: 7 minutes

RPE 4 to 5

Don´t hesitate to scale this workout. Use lighter loading and rep scheme for rope climbing could be 3-2-1.

3 rounds

Run 400m
20 Pull-Up
30 Push-Up
40 Sit-Up
50 Air Squat

Rest 3min between rounds.

RPE 3

Keep a steady pace, not all out!

Scale if needed

Snatch 7x1 @60-75%

Keep it light and fast!

RPE 3-4

CONDITIONING

30min EMOM:

1) Row/Airbike/Bike/Ski/Run…
2) Alternate between A and B
3) Rest

A: 3 Power Clean + 3 Front Squat + 3 Jerk + remaining time: Bar Facing Burpees

B: 1 Rope Climb (legless) + 3-8 HSPU + remaining time: DU

RPE 3-4

On the first minute perform something monostructural (you can alternate it on each round), second minute either A or B (alternate those on each round) and the third minute is for rest. Pick a loading and rep scheme you can hit all the movements unbroken. Keep a steady pace. Scale if needed. This is not all out, it´s our deload week!

STRENGTH

E2MOM x5

5 Back Squat @60-65% + 3-10 Strict C2B

Start a new round every 2nd minute.

Barbell bent over row 3×8

AMRAP 6

30 ttb
30 Db reverse lunge
* remaining time max calories machine

Find heavy 1 in 20min

E90SEC
10 x snatch + hang snatch + ohs