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My Regionals Experience I like to share my experiences with our members. I know that doing competitions makes me want to become a better coach, and always reinvigorates my passion for coaching. I think in sharing my emotional, mental and physical aspects of training, I hope to help people understand

Warmup: Hamstring stretches Then.. Dowel hinge pattern Swings Dowel hinge pattern kb deadlifts Lift: 4 rounds: 6 deadlifts 12 glute ham partner lowers 25 kb swings WOD: Prowler sprints 4 sets each of sprint there high handles, low handles back rest as much as needed in between sets!

Warmup: Mobility Focus: Shoulder Circuit Then… Burgener Warmup for Snatch Technique WOD: 30 Burpees 20 snatch 20 Burpees 20 snatch 10 burpees

Weighted chin-ups 6×4 4 sets: Bent over row x6, Rear delt raise x12, Kipping pull-ups or ring rows x25

Bridge Run Technique Work: 15 minute kipping pull-up or ring row practice “Barbara” plus a run! 14 minute AMRAP: 200 m run 10 pull-ups 20 push-ups 30 sit-ups 40 squats

Handstand push-ups practice 3 Rounds for time: 10 Dumbbell strict press, 10 Burpees, 10 Toes to bar