28.1

     First, my apologies again...Except this time, I am a full day late. On call all weekend and I kinda got crushed...No excuses play like a champion.
     Second, It's Business time.  Now is the time to really hone in on the areas of these WODs that will give you the most trouble. Everyone has their strengths and weaknesses. You have to "know yourself"...Kind of a play on words. Only you yourself knows where and when you will/might break down or struggle...I could try and predict, but only you yourself can really know. As you do these WODs you also have to "know yourself" and manage your reps and rest accordingly.
     Third, knowing yourself means knowing what will and won't be beneficial for your training. This means that if the program for the day does not fit with your specific weaknesses, use todays time to attack them. BHT will be a "guide" to Regionals, not a strict road map.
     Finally, this weekend we will try and stage a "Mock Regional"...and no, individuals will not be doing ALL of Event 4 this weekend.

It's coming. This is it, don't get scared now.

Strength
Strict 7 mins to warm up to:
    1 Power clean @ 225/155 (from ground)
     and 1 OHS @ 225/155 (from rack/jerk box)
           Rest 7 Minutes, then:
Every 30 seconds for 7 minutes: 
Ascending ladder of the following complex
     2 Cleans (any style)
         after 2nd clean, place bar on rack/jerk box
     1 BTN SN Grip Push/Split Jerk + 2 OHS
            The max weight you can use to start is 255/175.
            Start with the weight you plan to use as your opener at  Regionals.
            You can add 5 or 10 pounds to each successful lift. 
            If you fail to make the lifts in 30 sec or you fail a lift, 
            return to previous weight before attempting to climb again. 
            Once you "max out" continue with this weight until failure, 
            then drop to next lowest  weight
            As few failed reps as possible

Skill work
You have weaknesses, make them disappear.

Movement practice
For Time:
1K row (fast) (record your time)
30 pull ups (in as few unbroken sets as possible) (record your time)
   no rest
4 rounds of 
10 pistols
10 second rest (record time of each round)
   2 minute rest
1 Burpee MU every 12 seconds until:
   A. You are unable to complete the rep in 12 seconds or
   B. You reach 30 reps

If you can, rest at least 3 hours after the movement practice before doing Event 5.

Regional Event 5
        21-15-9
        Deadlift (315/205 (Indies)-or-275/185 (Team))
        Box Jump (30/24)
       

Team,
Practice your "partner WOD", if you are the member who is going to do Jackie, do 
                                3 rounds for time of
                                     20 barbell thrusters
                                     100 ft sprint
                                     2 Rope climbs
                                     100 ft sprint