*We are changing our client management software HERE

WOD:

1) 20 minute EMOTM:

1 – 40 seconds Ski/Bike/Row/Run

2 – 100ft Sandbar Bear Carry

3 – 40 seconds Ski/Bike/Row/Run

4 – 5/side Single Arm Dumbbell Push Press

Pick efforts you can maintain for movements 1-3, feel free to build loading on movement 4 as you get warmed-up and comfortable.

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

Warm-up as needed. Start around 50% of your 1RM Snatch. Build as heavy as deemed fit. Reset on the floor between reps 1+2, no T+G.

3) Snatch Pull + Hang Power Snatch + Power Snatch: Every 1:30 x 7 sets

Continue to build loading from complex 1. Drop and reset after the Hang Power Snatch.

4a) Regionals 16.3 – 0:00 – 6:00 – AQAP:

104 Wall Balls 20/14

52 Pull-ups

Any finish time before 6:00 is additional rest.

4b) 7:00 – 17:00 – 4 rounds AQAP:

28 Alternating Pistol Squats

15 Power Cleans 115/80

Time cap of 10 minutes. For those without the capacity to finish this is an AMRAP.

5) Muscle-ups: Max Reps Every 4:00 x 4 sets

Cap at 12 reps per set. If you have less than 6 than perform this as an Every 2:00 x 8 sets with a number of reps you can maintain.

6) 4 Supersets of:

5/side Single Arm Dumbbell Row

+

10/side Seated Single Arm Cable Row

Rest 3 minutes between sets. Work as heavy as possible. Dumbbell Rows should be strict, load the Cable Row so you have to use your bodyweight a little.

7) Alternating Dumbbell Bicep Curls: 4 sets of 10/side

Rest 90-120 seconds between sets. Focus is elbow/joint health here, don’t need to go heavy.

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