Watch: Are you strong enough for Regionals? from Barbell Shrugged. You need to be much stronger than good at long metcon. Hmmm. This is why (among a million other reasons) we are a strength bias gym. Check out the stats on the average Regional athlete. I feel stronger already.

RIP Tom Magliozzi, Co-host of NPR’s Car Talk. Listen to the NPR remembrance.

Warmup
Dynamic Athletic Movement
Hip Mobility Series
10 Down Dog Pushups

Skill
20 Minutes
Kettlebell Swing
-Hardstyle Plank
-Power Swing
-Multiple reps
-Static Stomp Deadlift
-Overspeed Eccentric Swing

Lift
2 x 5 (70%)
Deadlift

Conditioning
“Cadenza”
8 Minutes AMRAP
Levels 3/4
10 Burpees
5 Pull-ups (L4 – C2B)

Levels 0-2
As above
L2 – Band Assisted/jumping pull-ups
L0/1 – Ring Rows or Band Assisted pull-ups