Today’s workout is from the Regionals way back in 2012. Jason Khalipa had the top men’s score worldwide at 11:24, while Annie Thorisdottir had the top score on the women’s side at 11:47. Aim to complete this workout in under 16:00. Time domains for the movements: row in 9:00 or less, complete pistols in 4:00 or less, and perform hang cleans between 3:00 – 5:00. Choose our loads and pistol progressions to be as close to these domains.

Warm-up | 7:00 | H:04 – :11

1 set:
1:00 row (easy)
:40 good morning + jumps

1 set:
1:00 row (moderate)
:40 air squats

1 set:
1:00 row (fast)
:40 burpees

Tech | 3:00 | H:11 – :14

Tip: Hang Power Cleans

The Hang Power Clean

Single Leg Squats (Pistols)

Tips: Single Leg Squats

Specific Warm-up | 16:00

Single Leg Squat | 6:00 | H:14 – :20

10 alternating reverse lunges
10 alternating elevated reverse lunges
10 alternating single-leg squats to target
10 alternating heel hook squats
10 alternating single-leg squats

Hang Power Clean | 10:00 | H:20 – :30

10 hang, stand, and shrug
10 partial front squats
10 hang power cleans

  • building to workout weight or about 70% of your 1RM hang clean

WOD | Target: <16:00 | H:30 – :50

RX:
For time:
2,000-m row
50 alternating single-leg squats
30 hang cleans (135/225 lb)

Intermediate:
2,000-m row
50 alternating single-leg squats to a target
30 hang cleans (105/155 lb)

Beginner:
2,000-m row
50 alternating reverse lunges
30 hang cleans (55/75 lb)

Stretching | 5:00 | H:50 – :55

2 sets:
:30 frog stretch
:30 couch stretch/leg

Enjoy!
Motor