1) 5X2 Snatch @ 80% – rest 60-80 sec.

Notes: These ARE NOT touch & go reps. Reset before each rep.

Strength:

1) Hatch Squat Week 1 Day 1

Back Squat 1x10x60%, 1x8x70%, 1x6x75%, 1x4x80%

Front Squat 1x5x60%, 3x5x70%

MetCon:

3 rounds for time of:

50-Lateral Jumps, 12″

20-KB OH Walking Lunges, Right Arm 53/35#

10-Alternating KB Snatches 53/35#

20-KB OH Walking Lunges, Left Arm 53/35#

MetCon:
“Jackie”
Row 1k
50-Thrusters 45#
30-Pullups

*Rest 5 Minutes

For Time:
Run 800m
50-Wall Balls 20/14#
30-Pullups

The SMOLOV will be a modified version with 3 days of squatting and using 90% of your 1 rep max.

Please get with me to get your breakdown.

BB Gymnastics:
5X2 Snatch off blocks ( just below the knee) @ 85% – rest 75 second

Strength:
1a) 5/3/1 Bench Press Wave 1 Week 3
1b) 3 X 8 Elevated Ring Rows – heavier than last week
Notes:  Rest As needed between these 2 exercises, but do them alternating.  Go for max reps on last set of bench press and ring rows should be at least 10# heavier.

MetCon:
Main Board

Strength:
1) 5/3/1 Deadlift Wave 1 Week 3

MetCon:
Main Board

1) 5X3 Snatch @ 75% – rest 60-80 sec.

Notes: These ARE NOT touch & go reps. Reset before each rep.

2a) 5/3/1 Back Squat Wave 1 Week 3

2b) 3×15 Strict T2B

Notes: Rest as needed but alternate between the 2 exercises.  Go for max reps on the last set of back squats.  Try to get T2B unbroken.

Conditioning

5 Minute AMRAP

HSPU

Notes: HSPU are regional’s standard.

-Rest 10 minutes-

3 round for time of:

Run 400m

20 Burpees

20 Absolutely Vertical KBS 53/35#

Strength:
1a) 5/3/1 Bench Press Wave 1 Week 2
1b) 3 X 8 Elevated Ring Rows – heaviest possible, rest 60 sec.

MetCon:
For total time:
3 rounds of-
20 Pistols (alternating)
3 Rope Climbs
*then
50 T2B
*then
3 rounds of-
20 Wall Balls 20/14#
5 Power Cleans 185/135#

Extra:
*The recommendation is to rest at least 2-4 hours after the day’s normal conditioning before performing this work. If you cannot rest this long, test your resting heart rate before beginning the normal conditioning work and rest long enough for it to return to within 5 BPMs of that number.

7 minute AMRAP of:
5 Power Snatches 135/95#
15 DB Thrusters 35/25#
25 HR Pushups

1) 5/3/1 Clean Wave 1 Week 2

2) 4X3 Snatch Balance (NO heaving) – rest 60 sec.

Strength:

1a) 5/3/1 Deadlift Wave 1 Week 2

1b) 3X3 Strict Pullups + ME Kipping Pullups – rest 60 sec.

Notes: This should be one unbroken set of 3 strict PU then, without dropping off the bar, a max effort set of Kipping pullups.

MetCon:

4 rounds for total reps of:

3 minute AMRAP of:

40 OHS @ 65/45#

60 Double-Unders Rest 2 minutes after each round.

Extra: *The recommendation is to rest at least 2-4 hours after the day’s normal conditioning before performing this work. If you cannot rest this long, test your resting heart rate before beginning the normal conditioning work and rest long enough for it to return to within 5 BPMs of that number.

“Helen”

3 rounds for time of:

Run 400m

21 KBS 53/35#

12 Pullups

*Only Jake & Darcy completed this last time.

1) 4X1 Hang Power Clean + 1 Hang Squat Clean + 1 Push Jerk @ 75% – rest 40 sec.

Notes: The percentages should be based on your 1RM Clean. The entire complex should be unbroken. If you are a regional competitor (Darcy), you should perform this at above 225/135# even if that is above 75%.

Strength:

1a) 5/3/1 Strict Press Wave 1 Week 1

1b) 3X5 Strict Pullups + ME Kipping Pullups – rest 60 sec.

Notes: This should be one unbroken set of 5 strict PU then, without dropping off the bar, a max effort set of Kipping pullups.

MetCon:

For time:

8 Pistols

8 HSPU

8 Burpee Over-The-Box Jumps 24″

12 Pistols

12 HSPU

12 Burpee Over-The-Box Jumps 24″

16 Pistols

16 HSPU

16 Burpee Over-The-Box Jumps 24″

Notes: All Pistols should be alternating. HSPU are new Regionals standard and Kipping is allowed.

*Rest 10 Minutes.

Row 1K.

Darcy Regional WOD #2

Strength:
1) 5/3/1 Back Squat Wave 1 Week 1

MetCon:
“Diane”

1) 5X1 20 Double-Unders + 1 Snatch (any style) @ 65%, 70%, 75%, 80%, 85% – rest EXACTLY 30 sec.

2) 5X1 Row 200M + 4 Hang Cleans (any style) @ 225/135# – rest 30 sec.
Notes: Rows should be ALL OUT every round. The goal is to perform the HC UB.

MetCon:

Hero WOD

“Coe”

Ten Rounds For Time:

10-Thrusters 95/65#

10-Ring Push Ups

Strength:

1) Back Squat Dynamic Effort 5×40%, 5×50%, 3×60% with bands at under 200# 1 rep max-Red Band, 200-295#-Black Band, 300-395#-Orange Band, 400# + Grey Band.

2a) 3X20 yard Prowler Sprint High Handles 255#, rest 45 sec. 2b) 3X10 Barbell One Arm Snatch @ 100/70# – rest 45 sec. (alternating reps)