160428 Thursday – Regional Shirts!

Regional Shirts are being printed and will be here the week of Regionals. If you would like to buy your shirt now so you are guarantee to get one you can do it here or at the front desk. Please note that if you want to get the 3 Pack deal you have to purchase it at the Front Desk.

**Get 3 shirts for $50 plus tax when you purchase 3 of the same style, same size and one of each color**   (Example: Mens 6010 – L Red, Mens 6010 – L Blue, Mens 6010 L-Black.)

Each Day at Regionals we would like the fans to be wearing matching colors so we will be seen in the stands!

  • Friday – Blue Shirts
  • Saturday – Black Shirts
  • Sunday – Red Shirts

Must be purchased at the DCF store to get $50 promotion. 


**Mens T-Shirt**

Style:  Next Level # 6010

Size: Small – XXL

Colors: Vintage Red, Vintage Blue, Vintage Black

**Women’s T-Shirt**

Style:  Next Level # 6710

Size: S , M, L

Colors: Vintage Red, Vintage Blue, Vintage Black (Front & back design same as the men’s Tee)

**Women’s Tank**

Style:  Next Level # 6733

Size:  Xs – XL

Colors: Vintage Red, Vintage Blue, Vintage Black (Front & back design same as the men’s Tee)

Mobility: Ankle

Skill Practice Warm Up: Spend 10 minutes working up to a challenging pause power snatch (pause at knee 3 seconds) + overhead squat. Plan on hitting the final weight for 2-3 sets.

Strength: None

Super Set: None

Metabolic Conditioning: “You Only Live Twice

14 minute AMRAP (As many rounds as possible)

6 power snatch (Performance: 95lbs, Athletic*: 65lbs, Health: 35lb kettlebell)

3 overhead squats (same, scale to 6 front squats if you lack mobility for overhead squats)

40 ft bear crawl (20 ft out/20 ft back)

200m run

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 5-8 rounds

Log your results online by clicking here.

Compare to: February 22, 2015

Coaching Tips: If you lack the mobility for the OHS, but have enough strength to snatch Rx weight, do 6 front squats instead. That way you don’t have to scale down the weight on the power snatches to accommodate your overhead squats. Bear crawl is 40 ft – you can do 20ft out / 20 ft back or just 40 ft all at once. If you do 40 ft make sure it doesn’t take you past the ”start line’ of the run.

Optional ‘Cash Out’: 100m db/kb farmer carry, 30 cal row, 3 rounds

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