Deacon is pretty psyched to be in Chicago for the North Central Regional. He wanted all the Outlaws to know he will be there to drool on any and everyone who gets in the way.
Talayna Fortunato is the fittest woman in the Southeast Region. Talayna works out to Whitesnake. Coincidence?
1) 10 minutes to work up to a heavy but not maximal Power Clean & Power (Push) Jerk.
Notes: Work up to the limitations of your technique. I.e. your heaviest lift should not be slop, it should be technically clean.
2) EMOM for 7 minutes perform 3 Power Clean & Power (Push) Jerks @ 85% of the above.
1a) 4X5 1&1/4 Front Squats – heavier than last week, rest 60 sec.
1b) 4X8,6,4,2 Strict HSPU + ME Kipping HSPU – regionals standard, rest 60 sec.
Notes: If you cannot get through the strict HSPU, then go to 1 rep short of complete failure and switch.
10 minute AMRAP of:
100′ KB Overhead Carry 32/24kg (2 KB 2 arms)
25 Absolutely Vertical KBS 32/24kg