ATHLETE

A. Handstand and Handstand Pushup Skill Work

B. 4 Rounds:
5 Handstand Pushups*
10 Power Clean (135/95) (115/80) (95/65)
15 Burpees
20 Kettlebell Swings (53/35)
25 Wallballs
3 Minute Rest

*If you have not yet achieved 10 unbroken perfect regular snake-free pushups, you should be doing regular pushups or regular pushups plus a 10 sec HS hold each round

COMPETITOR

A. Handstand Pushup Skill Work

B. “Power Drill”
5 Rounds:
5 Handstand Pushups
10 Power Clean, 135/95
15 Burpees
20 Kettlebell Swings, 53/35
25 Wallball Shots, 20/14
3 Minute Rest

C. Snatch Accessory
A. 5×1 Snatch Balance Climbing
B. 5×2 Snatch Grip Deadlift, climbing – pause for 5 seconds 2″ off the ground

REGIONAL:
This programming is for athletes that are ultimately confident that they WILL qualify for Regionals.  These athletes should not be focusing on the Open, they should not be taking multiple attempts at Open WODs and should focusing and peaking for the Regionals.  The focus is on preparing athletes for the demands of Regional competition (loading, movements, volume, etc…). 

SESSION 1
1. Conditioning 
“Power Drill”
5 Rounds:
5 Handstand Pushups
10 Power Clean, 135/95
15 Burpees
20 Kettlebell Swings, 53/35
25 Wallball Shots, 20/14
3 Minute Rest

2. Gymnastics Pulling
1-2-3-4-5-6-7-6-5-4-3-2-1 unbroken Muscle ups for time

3. Rowing
3x1000m Row, 3 min rest between sets

SESSION 2
1. Snatch
A. EMOMx9
Min 1: 50# under PR
Min 2: 40# under PR
Min 3: 30# under PR

2. Snatch Accessory
A. 5×1 Snatch Balance Climbing
B. 5×2 Snatch Grip Deadlift, climbing – pause for 5 seconds 2″ off the ground

3. Squat
3×2 Back Squats

4. Midline Accessory Work
3-5 Giant Sets of:
5 Glute Ham Raises
10 Strict TTB
15 second L-Sit
20 weighted Hip Extensions, 45/35
1 minute double KB Front Rack Hold, 2/1.5-Pood – stand upright with KB in front rack, knees locked out and hips back.
Giant set is not for time, but move from exercise to exercise with minimal rest. Rest 2 mins between rounds