ATHLETE

A. 1RM Clean (Power or Squat)

B. For time:
2,000m Row
30-50 Pistols (equal # per side)*
30 Hang Power Cleans (135/95) (115/80) (95/65)

*Don’t worry if you don’t know what pistols are or if you are not yet able to do them — We have plenty of options for you for this workout!

COMPETITOR

A. 1RM Squat Clean

B. For time:
2,000m Row
50 Alternating Pistols (25/side)
30 Hang Power Cleans, 225/155

C. 50 Strict C2B Pull-ups for time

REGIONAL

SESSION 1
1. Conditioning
For time:
2,000m Row
50 Alternating Pistols (25/side)
30 Hang Power Cleans, 225/155

2. Conditioning
10 rounds of:
:20 Bike, :40 rest

SESSION 2
1. Cleans
1RM Squat Clean

2. Front Squat
1RM Pause Squat – hold the bottom position for 3 seconds

3. Clean Accessory
3×2 Clean Pull
3×1 Clean Pull

4. Gymnastics Conditioning
50 Strict C2B Pull-ups for time

5. Midline Conditioning
21-18-15-12-9-6
L-sit for seconds
Weighted Hip Extensions with 2 second pause at the top, 35/25