Wednesday 9 May

Regionals Pic

WOD:

5 Rounds for Quality of:

1 Hang Power Clean + 1 Hang Squat Clean + 1 Push Jerk @ 75%  of  your Squat Clean 1RM.
Complete each complex without the bar touching the ground.
Rest exactly 60 seconds between each complex.

-then-

For time:

8 Pistols (alternating)
8 Kipping HSPU
8 Burpee Over-The-Box Jumps (24″/20″)
12 Pistols (alternating)
12 Kipping HSPU
12 Burpee Over-The-Box Jumps (24″/20″)
16 Pistols (alternating)
16 Kipping HSPU
16 Burpee Over-The-Box Jumps (24″/20″)

SCALES:

Gold

Same barbell complex as above.

-then-

For time:

6 Pistols (alternating)
6 Kipping HSPU
6 Burpee Over-The-Box-Jumps (24″/20″)
10 Pistols (alternating)
10 Kipping HSPU
10 Burpee Over-The-Box-Jumps (24″/20″)
14 Pistols (alternating)
14 Kipping HSPU
14 Burpee Over-The-Box-Jumps (24″/20″)

Silver

Same barbell complex as above.

-then-

For time:

6 Pistols (alternating with a plate under the heel)
6 HSPU (on bench or GHD)
6 Burpee Over-The-Box-Jumps (20″/18″)
10 Pistols (alternating with a plate under the heel)
10 HSPU (on bench or GHD)
10 Burpee Over-The-Box-Jumps (20″/18″)
14 Pistols (alternating with a plate under the heel)
14 HSPU (on bench or GHD)
14 Burpee Over-The-Box-Jumps (20″/18″)

Bronze

Same barbell complex as above.

-then-

For time:

6 Pistols (alternating with PU cage uprights)
6 HSPU (on bench or GHD)
6 Burpee Over-The-Box-Jumps (20″/18″)
10 Pistols (alternating with PU cage uprights)
10 HSPU (on bench or GHD)
10 Burpee Over-The-Box-Jumps (20″/18″)
14 Pistols (alternating with PU cage uprights)
14 HSPU (on bench or GHD)
14 Burpee Over-The-Box-Jumps (20″/18″)

WARMUP:

 Junk Yard Dog + Burgner Warmup (clean)

MOBILITY OR SKILL WORK:

Ankle mobility

FOR THOUGHT:

Six Truths of Olympic Lifting Technique

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