Warm-up:
Mobility 5:00
20 x On the floor shoulder dislocations
10 x Squat Prep
2 x 2:00 Banded Front Rack Prep
Warm-up 5:00
3 Rounds:
0:30 Ball Slam
0:15 Rest
0:30 HS Hold
0:15 Rest
Strength:
Deadlift Prep + Warm-up 10:00
Every 2:00 For 10:00
5 Deadlift @ 70%
Make your first rep good, the other will follow.
Work on slow descend, touch the floor, keep the tension and use your legs to drive the bar up.
Metcon:
“Regionals Event 7”
21 Thrusters 42.5/30 kg
6 Legless rope climbs 3.5m
15 Thrusters
4 Legless rope climbs
9 Thrusters
2 Legless rope climbs
Time cap 10:00
Metcon Prep 10:00
Competitors:
5 x 3 Low Muscle Up Transition
3 x 3 Ring Swing + 1 Ring to Hip Pull up + 1 Swing to Muscle
Every 2:00 for 10:00
1 Toes through rings + 1 Muscle Up + 3 Strict Dips
3:00 Rest
1 x Max Muscle Ups