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WOD:

1) C2 Bike: 10 sets

1 minute @ Wattage “X”

1 minute @ +50 Watts

1 minute @ +50 Watts

1 minute @ +50 Watts

Example of this might be 200, 250, 300, 350 watts respectively. Pick maintainable effort for all 10 sets. No rest between sets. Perform the 1st set @ Damper 1, and increase the Damper every round to finish on Damper 10.

2) Every 1:30 x 7 sets: Clean High-Pull + Hang Muscle Clean + Thruster + Push Press

Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit.

3) Every 1:30 x 7 sets: Clean + Hang Clean + Front Squat + Jerk

Continue to build loading from the first complex. No dropping the bar between reps.

4) 3 rounds AQAP:

10 Deadlifts 315/205

20 Toes-to-bar

50 Double-unders

Scale as needed. This should be a quick workout.

5) Dumbbell Overhead/Front Rack Walking Lunge: 3 sets of 50ft/side

Rest 90-120 seconds between sides. Same setup as Regionals. Build as heavy as deemed fit.

6) Hamstring Cable Curls: 100 Reps

Pick a weight you can do around 40 reps to start. Break as needed.

7) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE