24.3

     On call tonight. Please, tell all the children you know to tell all of their friends to STOP BREAKING THEIR FREAKING BONES! Then tell them to tell their friends to tell other friends. Saving the pediatric population of OKC and it's surrounding areas...one forearm at a time
     Oh, and in case you were wondering how last year's Regional Prep was going about this time....Here Is A Little Video That Illustrates Team Practices. Just imagine me as the nerdy guy in the beginning of the video...The guy who is hatching a well thought-out, complicated but presumably successful strategy. Then... Imagine Drew, Bryan and Brad as a three headed monster named...Leroy Jenkins.

If  Dwayne "The Rock" Johnson had Bounding Box Jumps, He wouldn't look so upset..just sayin 

Skill Work
10-15 Minutes of Goat Killing
Pick 2 goats (preferably from the Regional movements list) and spend 10-15 minutes working on them.
Do this as part of your Warm Up
             You can split them up 5 minutes and 5 minutes
             Or you can do an Alternating EMOM
Engine WOD
3 Parts
  1. Every 30 Sec for 5 Min
       5 HSPU
               At 5 Minutes, Rest 5 Minutes
               At 10 Minutes, Start:
   2. AMRAP in 5 Minutes (with 20#/15# Weight Vest)
         7 WBS
         5 Ring Dips
         3 Double Armed Russian KBS (55/35 or HAP)
                 At 10 Minutes: LOSE THE VEST, Rest 1 Minute
                 At 15 Minutes, Start:
    3. 3 Rounds For Time
         7 WBS
         5 Ring Dips
         3 Double Arm Russian KBS (55/35 or HAP)
                   Do all of the Wall Balls at the "Floating Targets" if you can

                

Squat Strength     
          Back Squat 
             1 x 8 @ 65%, 1 x 8 @ 70%, 1 x 8 @ 75%, 1 x 8 @ 80%

         Front Squat 
              1 x 5 @ 60%, 1 x 5 @ 65%, 2 x 5 @ 70%

Oly Strength
1. Strict 15 Min Warm up to a 1RM Jerk
2.EMOM for 5 Min
           4 Split Jerks, HAP while still maintaining good form
2. Clean Pull - 4 x 3 @ 100%