ATHLETE

A. Deadlift: Work up to one heavy set of 5

B. EMOMx15
Min 1: :35 seconds for max calorie Row
Min 2: :35 seconds for max reps of Clean and Jerks at (135/95)(115/80)(95/65)
Min 3: :35 seconds for max reps of Pullups or Ring Rows

COMPETITOR

A. Deadlift: Work up to one heavy set of 5

B. EMOMx21
Min 1: :35 seconds for max calorie Row
Min 2: :35 seconds for max reps of Clean and Jerks at 185/135
Min 3: :35 seconds for max reps of Muscle ups

REGIONAL

SESSION 1
1. Conditioning
20 minute Run (on a True Form Runner if available)
rest 10 minutes
10 minute RunĀ (on a True Form Runner if available)

SESSION 2
1. Conditioning
2 RFT:
12 Ring Muscle ups
3 Clean and Jerks, 245/165

Rest 5 minutes

2. Conditioning
2 RFT:
9 Ring Muscle ups
6 Clean and Jerks, 205/145

Rest 5 minutes

3. Conditioning
2 RFT:
6 Ring Muscle ups
9 Clean and Jerks, 185/135

Rest 5 minutes

4. Conditioning
2 RFT:
3 Ring Muscle ups
12 Clean and Jerks, 135/95