Spilt Jerk Conga Line - 12 minutes

The intent of this piece is for athletes to find their technical max under fatigue. Beginners can use this number as their 1RM for percentages going forward.

Male Rx: 135-165-185-205-225-245-265-285-305

Female Rx: 95-115-125-135-145-155-165-175-185

Male Scaled: 75-95-105-115-125-135-145-155-165

Female Scaled: 35-45-55-65-75-85-95-105-115

There will be 4 barbells set up in class (1 per division). Athletes will line up and have 20 seconds each to attempt the weight. Weight will be added to barbells after all athletes in the division have attempted the weight.


Mini Regionals 2018 Chipper - kind of

30 hspu

30 toes to bar

30/21 calorie row

30 dumbbell box step overs 70/50

15 Step Right Arm OH DB walking lunge

15 Step left arm OH DB walking lunge

15 min cap