2016 Regional Events 3 and 4
Event 3 has a 6-minute time cap. Event 4 has a 10-minute time cap. When the 6-minute time cap for Event 3 is reached, athletes will have 1-minute to rest prior to starting Event 4. Keep the clock running and at the 7:00 mark start Event 4. At minute 17 all work stops. Choose scales that will allow the work to be completed in under 6-minutes and under 10.
Strength Focus Deadlift- Build to a tough 1.1.1 in 12 Minutes *Finish heavier then last week
1. Complete all movements as written if full range of motion can be met, but for fewer reps. Decrease reps to keep the intensity high and to complete the work in the given time. The goal is to move consistently. 75 Wall Ball/35 Pullups 20 Pistols/15 Power Cleans
For the ring rows keep the body rigid through out the entire rep. The rep starts with an extended arm in a reverse plank position and finishes with the hands touching the chest. Use a pair of boxes to assist with the one-legged squats. Choose a box height that allows you to move quickly through the 14 reps. Place the hands on the box and use as much pressure to support the movement as needed. For the power cleans if using an empty barbell lower the bar to just below the knee.