Strength Template:
A. Snatch 80-90% every :90 x 10 sets for best 10 out of 10
B. Push Jerk : 5rm + 3×5@85%
C. Front SqT – 2RM + 2×2@90% + 2×2 @85%
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2018 Regionals:
#1
50 wall-ball shots 30/20 to 10′ target
100 double-unders
100’ handstand walk (25’ sections)
100 double-unders
50/40 Row
100 double-unders
50-ft. handstand walk
100 double-unders
50 wall-ball shots 30/20 to 10’
#2
50/40 cal ski erg
40 t2b
30 deadlifts 245/163
20 dB s to oh 80/55s. dB
100’ axle bar OH walking lunge 135/95
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2019:
A. Online qualifier
Workout #3
Complete as many rounds as possible in 20 minutes of:
50 wall-ball shots 20/14
100 double-unders
50-ft. handstand walk
100 double-unders
50-cal. row
100 double-unders
50-ft. handstand walk
100 double-unders