Warm Up Outline (10-20min)

Front Squat 10/ 8/ 6/ 4/ 2/ 1/ 1/ 1/
Rack Deadlifts 10/ 8/ 6/ 4/ 2/ 1/ 1/ 1/
Reverse Hyper Extensions 10/ 8/ 6/ 4/ 2/ 1/ 1/ 1/

3 Sets
Splits Squats 10ea/ 2x8ea/
Partner Hams 8ea

3 Sets
Lateral Barbell Step Up 10ea/ 2x8ea/
Assisted Hams 8ea

3set
Hack Lung 30sec Hold
Manuel Hip 8ea

Roll Out 5-10min

Warm Up (15min)

2×10ea of:
Bounce
Alternate Leg
Side Straddle
Forward Straddle
Skier
Bell

1×12ea of:
High Kick
2 Arm-1 Leg
High Knee Tuck-Lunge-Spiderman
Two Arm-One Leg-Reverse Lunge-Opposite Heel Touch
Walkout on Hands+5ea Step Foot to Hand+ Jump Feet to Hands+ Prisoner Walk

3×30sec of:
Dead Bug, Opposite Arm-Opposite Leg
Pillar, Opposite Arm-Opposite Leg
Oblige + IT

1x10ea of:
10ea Shin to Knee+Knee to Mid-Thigh+Mid-Thigh to Full Extension
1x5ea of:
Hang Muscle Snatch+Snatch Push Press+OHS+Pressing Snatch Balance+Heaving Snatch Balance+Snatch Balance

Work Out (70min)

3 Sets
Band Wave Squats 5-3-5
45-30-15sec Hand Stand Holds
6 Scapula Pull Up + Chin-up

3 Sets
6ea 2 Arm K-Bell Lateral Pick Up
6 True Push-up
6 Supinated Pull Up + 12 Scapula Pull-up
6 Turtles (Tempo:4-1-4)

3 Sets
6ea Split Squat
12 DB Skull Crusher
12 Rockers
12 Archers

3 Sets
6ea DB OH Step Up
10 Pull Overs
10 V Crunch
10 Cobras
15 Oblique Dip

3 Sets
6ea Rear leg Split Squat w/10kg
10 Seated Sup Shoulder Raise (Tempo: 4-2-2)
10 Seated DB Rear Flys (Tempo: 4-2-2)
10 DB Seated Empty Cans (Tempo: 4-2-2)

3 Sets
8 Manuel Reseated Bench Row
15 Reverse Hyper Extensions

Cool Down(15min)

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Clean 3 Position 3ea/20kg 2ea/40kg 1ea/50kg
Clean 3/60 2/90 1/120 1/145 1/155 1/160
Deadlifts 1/190 1/220 1/250
Rack Press 3×10/55-65-75lbs
Floor Press 3×12/95lbs
BOR 3×12/95-145-195lbs

Power Snatch on the min 5×3/40-50-60-70-80
Snatch on the min 5×3/90-100-110
3min Rest
Back Squat 1/120 1min 1/160 2min 1/190 3min 1/210 4min 1/230 5min 1/250kg

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

Roll Out 5-10min

3×10ea of:
Bounce
Alternate Leg
Side Straddle
Forward Straddle
Skier
Bell

2x10ea of:
High Kick
2 Arm-1 Leg
High Knee Tuck-Lunge-Spiderman
Two Arm-One Leg-Reverse Lunge-Opposite Heel Touch
Walkout on Hands+5ea Step Foot to Hand+ Jump Feet to Hands+ Prisoner Walk

3×30sec of:
Core Activation
Dead Bug, Opposite Arm-Opposite Leg
Pillar, Opposite Arm-Opposite Leg
Oblige + IT

3 Rounds
5 True Push-up
5 Scapula Pull Up + Chin-up
5 Supinated Pull Up + Scapula Pull-up

3 Rounds
10ea Shin to Knee+Knee to Mid-Thigh+Mid-Thigh to Full Extension
5ea Hang Muscle Snatch+Snatch Push Press+OHS+Pressing Snatch Balance+Heaving Snatch Balance+Snatch Balance
10 Turtles

3 Rounds
12 DB Skull Crusher
12 Rockers
12 Archers

3 Rounds
12 Pull Overs
12 V Crunch
12 Cobras
12 Oblique Dip

Press 3×8/45kg
Power Snatch on the min 5×2/50-60-70-80-90
Snatch on the min 5×2/100-105-110
3min Rest
Back Squat 10/60 :45sec 8/100 1min 6/120 1:15 4/140 1:30 2/160 1:45 2/180 2min 2/200
Rest 5min
3 Sets
15 Seated Sup Shoulder Raise (Tempo: 4-2-2)
10ea K-Bell FS Lunge w/16kg
12 Seated DB Rear Flys (Tempo: 4-2-2)
10ea BB Lateral Lunges
3 Sets
10ea Rear leg Split Squat w/10kg
12 DB Seated Empty Cans (Tempo: 4-2-2)
3 Sets
12 Manuel Reseated Bench Row

Southeast Regional

Event 3 – “Team Row”
For time:
5K team row

No team athlete may row more than 500 Meters at one time.
All team members must row at least one 500 Meter pull.
Work will be completed in ten continuous 500 meter intervals
There is a 20 minute time limit for this event.
Scoring: total time.

Event 4 – “The Team Qualifier”
120 Front squats (2 Bars, 60 reps from each at 145/85)
200 Meters farmers walk (2-53lb Kettlebells/2-35lbs Kettlebells)
200 Meter run
120 Push press or push jerks (2 Bars, 60 reps from each at 145/85)
200 Meters farmers walk (2-53lb Kettlebells/2-35lbs Kettlebells)
200 Meter run
120 Affiliate team deadlift (2 Bars, 60 reps from each at 215/155)
200 Meters farmers walk (2-53lb Kettlebells/2-35lbs Kettlebells)
200 Meter Run

There is a 22 minute time limit for this event
First scored for time then most work completed. Affiliate teams will be ranked first by fastest time then by most reps completed. (Finish the Event or 22min AMRAP whichever comes first).