Congrats to all the competitors that gave it their all this weekend at Regionals!!


Front Squats: 10 min to find a heavy single (This is NOT a max out)


“Gale the Snail”

EMOM for as long as possible:

  • 3 Deadlifts
  • 3 Hang power cleans
  • 3 Front squats

L1: 155/115
L2: 135/95
L3: 115/75 or lower

*If you complete 10 rounds, add one rep to each movement for each additional minute until you cannot complete the required reps. For example minute 11 would be 4 Deadlifts + 4 Hang cleans + 4 Front squats.

Minute 12 would be 5 of each, and minute 13 would be 6 of each.


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