* Regionals T-shirts must be ordered by end of day this Friday, 5/16. Get them HERE.

** Graze CSA. Check out it HERE.

Pre Class:

1) Strict Press: 5 @ 70%, 3 @ 80%, Max Reps @ 90%

Warm-up as needed. Rest 90-120 seconds between sets. Push to failure, focus on staying tight.

2) 20 minutes EMOTM: Odd, Strict HSPU, Even Rebounding Box Jumps 24/20

Warm-up as needed. Work up to 10 reps on the minute. If you can maintain 10 Strict HSPU work to a deficit.

 Class:

3) Deadlift: 5 @ 70%, 3 @ 80%, Max Reps @ 90%

Warm-up as needed. Rest 90-120 seconds between sets. Your max reps set should be touch-and-go, if you are to pause, pause at the hang. Be smart, be safe.

4) Hip Thrusts: 4 sets of 8

Rest 90 seconds between sets. Heavy as possible.

5) 10 minute AMRAP:

5 Squat Cleans 185/123

15 Toes-to-bar

45 Double-unders

Post Class:

6) Legless Rope Climbs: 10 minutes Practice

Practice them if you have them, work them in intervals, EMOTM, every 90 sec, etc.

7) Reverse Hyper: 3 sets of 20

Rest 90 seconds between sets. Heavy as possible.

8) Sled Drag: 6 x 50m

Heavy. Rest 60 seconds between sets.

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

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