Mobilize, then:
For 6 minutes, at an easy pace, complete:
Assault Bike x 15 calories
Over/Under Barbell x 5 reps each side
A.
Five sets of:
Front Squat x 2 reps @ 85-90%
Rest 2-3 minutes
B.
Every two minutes, for 12 minutes (6 sets):
2 Cleans + Jerk @ 65% of 1-RM Clean & Jerk
C.
“2018 Regionals Workout 4 – Masters Version”
35-54:
For time:
Two rounds of:
10 Snatches (155/115 lbs.)
12 Bar Facing Burpees
Then, Two rounds of:
10 Snatches (115/75 lbs.)
12 Bar Facing Burpees
55+:
For time:
Two rounds of:
10 Snatches (115/75 lbs.)
12 Bar Facing Burpees
Then, Two rounds of:
10 Snatches (85/55 lbs.)
12 Bar Facing Burpees
Time cap: 9 minutes
**If snatches bother your shoulder then please substitute with front squats**
D.
Every minutes, on the minute, for 12 minutes (3 sets) of:
Station 1 – Waiter’s Carry x 20-25 seconds each arm
Station 2 – Supine Ring Rows x 8 reps @ 2111
Station 3 – Copenhagen Side Plank (Left) x 30-40 seconds (accumulate the time if necessary)
Station 4 – Copenhagen Side Plank (Right) x 30-40 seconds (accumulate the time if necessary)
E.