Open Competitors
1.) Every minute, on the minute, for 8 minutes – Front Squat x 2 reps @ 75-80%
2.) Five sets of Ascending 3-Position Clean (high hang, mid-thigh, 2″ below the knee) Rest as needed
3.) Four sets for max reps of:30 seconds of Power Cleans @ 60% of 1-RM Clean Rest 90 seconds
4.) 6 * 500m Row – All out efforts – Rest 90 seconds between efforts
5.) Build quickly to 80% of your 1-RM Back Squat, and then…Three rounds for time of:
5 Back Squats @ 80%
15 Chest-to-Bar Pull-Ups

Regional Competitors
Same as Open Competitors and
1.) 6 Min AMRAP – Ascending Ladder
2 Power Snatch 135/95
2 Muscle-Ups
4 Power Snatch
4 Muscle Ups