5-5-5 Strict Press 5-5-5 Push Press 5-5-5 Push Jerk Try to increase the weight throughout each set. Accrue 30 Strict Chin Ups between sets Then

Warm Up jog and hip mobility Then 20 Minute AMRAP – Partner Hill Sprints

5 Rep Max Back Squat Then 1 Rep Max Back Squat 5 x Max Strict Handstand Push Ups between sets Then 15 Minute AMRAP –

Rest Day

3 x 3 Power Snatch 3 x 90 Second Plank between sets. Then “Randy” – 75 Power Snatch @ 75/55lbs Then 10 Minute Muscle Up

5 x 5 Front Squat 5 x Max HSPU (Strict) Then 20 Minute AMRAP – 7 Burpees – 14 Kettlebell Swings – 21 Double Unders

5 Rep Max Strict Press Then 2 x Max Sets of Push Press at your 5RM Press weight. Accrue 30 Strict Chin Ups between sets

3 x 3 Deadlift 30 Strict Ring Dips between sets Then 10 Minutes to find 3 Rep max Hang Power Clean Then 10 Minute AMRAP

600m Sprint @ 0 Minutes. 400m Sprint @ 6 Minutes. 200m Sprint @ 10 Minutes. 600m Sprint @ 14 Minutes. 400m Sprint @ 20 Minutes.

2012 Regionals Workout 4 50 Back Squats @135/95lbs 40 Chin Ups 30 Chest to Overhead @135/95lbs 50 Front Squats @85/65lbs 40 Chin Ups 30 Chest