Day 1

Back Squat 6RM
Back Squat 3×4 @ 90% of
weight

6RFT
6 Alt. Front Rack Lunges 165/113lb
6 Shoulder to Overhead 165/113lb
6 Box Jump 30/24”


Day 2

Snatch Heavy 3 Rep
then
Snatch 5×5 @ 80%

AMRAP20
5/2 Ring Muscle-ups
10 Hang Power Snatch 95/63lb
20 Wall Balls 20/14 to 10/9’ target

3x
30 GHD Sit-ups
1 Minute Chinese Plank


Day 3

3×5 Deadlift

21-18-15-12-9-6-3 reps for time
Row for Cal
Bar Facing Burpee

Each round starts with one Power Clean at 225/153lb

5RNFT
5/2 D Ball Ground to Shoulder
25 Push-ups
200 M Log Carry


Day 4

Every 2 Minutes for 14 Minutes
1 Split Jerk
5+ Strict C2B Pull-ups

21-15-9 reps for time
Push-Press 115/73lb
Toes-2-Bar
Bike

Rest 2 Minutes

100 Double Unders for time.
Each time you break its 5 burpees

3x
50’ Heavy Farmers Carry
50’ Hanstand Walk
30 Second Weight Plank 90/45lb


Day 5

5×5 Pause Front Squat
5 sec at bottom, 5 at top

For time:
400 M Run + 50 Cal Row
Rest 2 Minutes
800M Run + 30 Cal Bike
Rest 2 Minutes
800M Run + 30 Cal Row
Rest 2 Minutes
400M Run + 50 Cal Bike


Day 6

2012 Regional Event 4
For time:
50 Back Squats 135/93lb
40 Pull-ups
30 Shoulder to Overhead 135/93lb
50 Front Squats 85/65lb
40 Pull-ups
30 Shoulder to Overheard 85/65lb
50 Overhead Squats 65/45lb
40 Pull-ups
30 Shoulder to Overhead 65/45lb

22 Min Cap

3x
Station 1: Bench Press x5
Station 2: Plate Raises x 10
Station 3: DB Bentover Row
Station 4: 10 Lateral Wall Ball Toss
Station 5: 2-4 Rope Climbs
* Each station is 1 Minute