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

Rest Day

3 Rep Max Thruster Then 1 Rep Max Squat Clean 5 x Max L-Sits “Squat Grace” 30 Squat Clean & Jerk @ 135/95lbs Rest 3

With a Continuous clock for 20 Minutes Perform: 10 x 2 Deadlifts on Odd Minutes (Heavy) 10 x 6 Kipping HSPU on Even Minutes (Kipping)

3 x 3 Power Clean 5 x 8 Push Press “Whitman” – 7 Rounds – 15 KB Swings 24/16kg – 15 Power Cleans 95/65lbs –

12 Rep Max Back Squat Accrue 30 Strict Chin Ups & 30 Strict Ring Dips between sets. 4 Minutes Max Thrusters @95/65lbs 3 Minutes Max