ATHLETE

A. Back Squat – 5×5: Same weight for all sets, heavier than last week if possible. 2-3 min rest b/t sets

B. “Jackie”
1,000m Row
50 Thrusters, 45/35
30 Pull ups

COMPETITOR

A. Back Squat 5×5

B. “Jackie”
1,000m Row
50 Thrusters, 45/35
30 Pull ups

C. 18 unbroken C2B Pull ups
Rest :20 seconds
18 unbroken Thrusters, 95/65
Rest :20 seconds
15 unbroken C2B Pull ups
Rest :20 seconds
15 unbroken Thrusters, 95/65
Rest :20 seconds
12 unbroken C2B Pull ups
Rest :20 seconds
12 unbroken Thrusters, 95/65

REGIONAL
1. Lower Body Pull
3×10 Good Mornings

2. Conditioning
With a running clock:
A. At the 0:00
“Jackie”
1,000m Row
50 Thrusters, 45#
30 Pull ups

B. At the 10:00
30 unbroken C2B Pull ups
Rest 1 minute
30 unbroken Thrusters, 95/65
Rest 1 minute
20 unbroken C2B Pull ups
Rest 1 minute
20 unbroken Thrusters, 95/65
Rest 1 minute

3. Odd Object Conditioning
100 D-ball Shoulders for time, 100/80

4. Running
6x400m, 1:30 rest