48.3

I am sure that you have all seen this. We did Day 1 yesterday and will do Day 2 today, guess what's coming tomorrow. Last year CFHQ released the Events in the same manner, which means team will probably be released Thursday. This will give you a chance to practice the movements that #TeamCFOKC will be doing in MN. It will also give you a feel of what the Indy's will be doing at Regionals. I never would have guessed the 1 Mile Run or the SDHP's, but I did predict the GHD Sit-Ups...so booya? **Pats self on back**

AM Strength and Skill
  Front Squat

     1 x 5 @ 60%
     1 x 3 @ 70%

     3 x 3 @ 75%

               Overestimate your max as described before
               Reduce weight if needed, or decide  by feel
               In your last set, complete the 3 reps prescribed or do max reps up to 20


  Olympic Work
     1A. Snatch Pull 3 x 4 @ 95%
     1B. 2 Halting SN DL + 2 Floating SN DL 3 x (2+2) @ 95%

Before attempting Events 4 and 5, warm up to close to 90% of your 1RM Snatch. Estimate what you would use as an opening attempt and load your bar accordingly. Then, rest 15 Minutes prior to starting the HSW. Pretend you are holding before your heat, don't get cold.

With a Running Clock:
2015 Individual Regional Events 4 and 5

At Time 0:00
     Event 4
        For time:
        Handstand walk 250 ft.
                 Time cap: 3 minutes

At Time 4:40
    Event 5 (begins 1 minute and 40 seconds after Event 4 ends
          20 seconds to complete 1-rep-max snatch

At Time 6:20
          20 seconds to complete 1-rep-max snatch

PM Competitor WOD
2015 Individual Regional Event 3

     For time:
          1-mile run
          50 overhead squats (135 / 95 lb.)
          100 GHD sit-ups
          150 double-unders
          50 sumo deadlift high pulls (135 / 95 lb.)
          100 box jump overs (24 / 18 in.)
                    Time cap: 26 minutes