CrossFit
Turkish Get-up
Build to a heavy set of 1 (each arm)
 
AMRAP 25:00
30 Air Squats
15 Toes to Bar
30 Calorie Row
15 Burpees
:30 Plank Hold
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FitEssentials
For load
Superset
10-8-6
Single arm DB thruster (each arm)
Bent over barbell row (:02 pause against torso)
 
2 rounds for reps + cals:
2:00 Burpee box step-up
1:00 Rest
2:00 DB manmaker (moderate)
1:00 Rest
2:00 Row
1:00 Rest
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Competitor 1
Power Clean
60% 1×5
65% 1×5
70% 1×5
75% 1×5
80% 1×5
 
Clean Pull
90% 2×3
100% 3×2
 
Back Squat
60% 1×8
65% 1×8
70% 2×8
 
3 rounds not timed:
10 Single-Leg RDL (each leg)
15 Steps Walking Lunge (each leg)
:20 Sorenson Hold
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Competitor 2
Regional Practice
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Weightlifting
NHNF Snatch + Snatch
70% 3(1+1)
-then-
Snatch
80% 1×1
85% 1×1
90% 1×1
 
Snatch Pull
4×3 -choose weight-
 
CAT Back Squat (:03 eccentric/explosive concentric)
80% 4×3
85% 2×2
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“The truest wisdom is a resolute determination.” 
~Napoleon Bonaparte