PRIMARY

 

Squat/Pull

A1) Tall Clean High Pull + Tall Muscle Clean; x5+5
A2) Box Jump; x5
x3 sets

B) No Contact Power Clean; 2×2@60% 2×1@65% 3-5×1@70%

C) Push Jerk from Split; 5×5

 

Gymnastics

A) Toe Nail Spotted Muscle Up; 5×1
*Focus on good movement and opening up of shoulders

B) Pike Handstand Hold + Wall Out to Inverted Hollow Hold; 3 sets of 3x:05-:10

 

Conditioning

“Regional Nate”:

10FT

4 Strict Ring Muscle-ups
7 Strict Handstand Push-ups
12 Kettlebell Snatch (70/53)

*Time Cap 20:00
*Regional Standard

 

SECONDARY

 

Weightlifting

A1) Kneeling, Hip Flexor Stretch; 1:00/side
A2) Single-leg glute bridge; 15/side

B) Deficit Deadlifts; 4×2@88%
*Stand on a 2′ Deficit

C1) S/L Glute Bridge; x20 on wall
C2) S/A, DB, OH, Reverse Stepping Lunge; x10/side @ MTR
x3