For those of you who aren’t used to our program, here’s how it works: below you will find a list of the mandatory pieces that is written in our suggested order. Feel free to choose an order that better suits the time you have, your weaknesses, etc. Below are the choices that are tailored to help you make the program your own. Always keep in mind that the weights, reps, and overall volume are written specifically for regionals athletes, and should be scaled back by many of us. Also resist the urge to do everything this is not mandatory, it won’t work well for you. Intensity is impressive, volume just means you have more free time.
10 Rounds of:
10 Assault Bike calorie SPRINT
*Rest 45 sec. between
1) 3X1 – 3-Position Snatch (floor, hang, hip) @ 90% – rest 60-90 sec.
2a) 4X5 – Snatch Grip DL + 5 Snatch Hi-Pulls – AHAP- (this is 5 DLs first, then 5 Hi-Pulls from the hang without dropping the bar)
2b) 4X5 – Behind the Neck Push Press – AHAP
5X5 – Overhead Squat @70%
5 rounds for total time of:
14 Lateral Box Jumps (20″/14″) (Touch the top. no standing required)
7 Hang Power Cleans (185/120)
*Rest 1 minute between rounds
EMOM 10 minutes of:
2 Strict Muscle ups
or if you can’t do strict
spend 10 minutes working on them muscle ups.