Bench 5/ 4/ *3/ *2/ 3×3/ 1to5kg >
Squat 5/ 4/ *3/ *2/ 3×3/ 1to5kg >
Dead 3/ 2/ *1/ *1/ *1/ 3/ 1to5kg >

Emphasis on perfect form and maximum acceleration—do NOT do singles or attempt lifts you’re not absolutely sure you’ll do for 3 reps (save your mental energy for the meet).

Snatch 2/50% 2/60% 2/70% 1/75% 1/80% 1/85% 3×1/90%
Clean & Jerk 2/50% 2/60% 2/70% 1/75% 1/80% 1/85% 3×1/90%
Back Squat 2/60% 2/70% 2/80% 2/85% 2×2/90%

Power Clean on the min 5×2/60-80-100-120
Clean on the min 5×2/120-130-140-150-160
5min Rest
Deadlift 1/180 1/230 1/250 1/270

North East Regional

Individual Event 1
21-15-9
Overhead Squats (135/95)
Chest to Bar Pullups

Or (DO NOT DO BOTH!)

Affiliate Event 1
“Pull and Push”
in 12 Minutes complete:
Males – 40 Snatches @ 115#
Females – 40 Snatches @ 83#
Then – When both males and females are done with all 40 reps, the team will go for the maximum repetitions of handstand pushups in the time remaining, one individual at a time.

The score will be the number of Handstand Pushups completed as a team. The Snatch can be power or squat. HSPUs will have hands placed on 35# plates for the entire duration of the movement, with an Abmat below your head. Full extension of both arms is required at the top of the movement.

Rest 20min

Individual Event 2
“Helenesque” workout 3 Rounds for time of: 50 Double-unders, 21 Kettlebell Swings, 12 Pull-ups)

Affiliate Event 2
Stadium Style workout where there are 4 stations:

Burpees
Box Jumps (24/20″)
Kettlebell Swings (55/35lbs)
Deadlift (225/153lbs)

Each person starts at a different station, and everyone must complete 30 reps of their movement before they can rotate to the next. Once everyone has finished all 4 stations they must push a sled relay style (men loaded with 90 pounds, women with 50) across the finish line.  But wait!  If that didn’t sound challenging enough, one person on the team must wear a weight vest throughout the entire duration of the workout.