Wednesday, May 9

Line Drills 200 Meter Run Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts Toe Walk Heel Walk Side Shuffle High Knees Butt Kickers Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Press 5 Stiff-Legged Deadlifts 5 Front Squats

Power Clean Complex (E2MOM x 5 )

3-Position Power Clean + Split Jerk

-Build to a heavy set

Tiger Blood (Time)

3 Rounds: 10 Clean and Jerks (135/95) 400 Meter Run

- sub 500m Row

Metcon (AMRAP - Rounds)

Not For Time: 40 GHD Sit-Ups 40 AbMat Sit-Ups 20 GHD Sit-Ups 20 ABMat Sit-Ups

2018 Regional Event 1 (Time)

For Time: 3,000 Meter Row 300 Double Unders 3 Mile Run *At 100 and 200 rep mark on Double Unders, move forward 10 meters.

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