ATHLETE

A. Deadlift: Work up to 1 heavy set of 5 — Heavier than last week

B. 4 RFT:
400m Run
20 Burpees
12 Jerks (115/80)(95/65)

COMPETITOR

A. Deadlift: Work up to 1 heavy set of 5 — Heavier than last week

B. 4 RFT:
600m Run
25 Burpees
15 Jerks, 135/95

REGIONAL
SESSION 1
1.  Run
1600m
5 min rest
1200m
4 min rest
800m
3 min rest
400m
2 min rest
200m
1 min rest
100m

SESSION 2
1. Conditioning
4 RFT:
35 Calorie Assault Bike
25 Burpees
15 Jerks, 135/95

2. Strength
5×5 Back Squat, 65%
5×5 Back Squat, 75%
5×5 Back Squat, 85%

3. Strength
5×5 Bench Press, 65%
5×5 Bench Press, 75%
5×5 Bench Press, 85%

4. Strength Accessory
A. 4×6-8 Front Rack Single Leg Step ups, rest as needed
B. 3×8-10 Bent Over Barbell Row, rest as needed
C. 2x200m 1-arm Overhead DB Walk, 70/50 – switch arms at the 100m mark, rest as needed between sets.