ATHLETE

A. Spend 10-15 minutes working on Handstands and Handstand walking

B. For time:
800m Run
30 Overhead Squats (115 / 75 lb.)
60 GHD Sit-ups
100 Double-unders
30 Kettlebell Sumo Deadlift High Pulls (70/55)
60 Box Jump Overs (24 / 18 in.)

COMPETITOR

A.Regional event 3
For time:
1-mile run
50 overhead squats (135 / 95 lb.)
100 GHD sit-ups
150 double-unders
50 sumo deadlift high pulls (135 / 95 lb.)
100 box jump overs (24 / 18 in.)
*Time Cap: 26 Minutes

B. Regional Event 4&5
For Time:
125′ Run
125′ HS Walk
125′ HS Walk
Time Cap: 3 Minutes

Rest 2 minutes

20 seconds to find your 1RM snatch
Rest 80 seconds
20 seconds to find your 1RM snatch

OR

Option 2:
Max distance HS walk in three minutes (Increments irrelevant)
Rest as needed
2 Rounds
90 seconds to find your 1RM snatch in one attempt. Rest remainder of round.