Warm-up
20 cals bike
1 Round of DT
1 Round of the complex
10 Burpees
6 Front Rack Lunges
Oly*
Every 2 Minutes increasing by 10/5lbs each interval
1 Power Clean
1 Hang Squat Clean
1 Full Squat Clean
*Continue until you cannot complete the reps. Should be no longer that 16 minutes and no shorter than 6 minutes
Starting Weight
Games- 205,145
Regional-185, 125
Open 155,105
hands must stay on the bar. Pick a weight that you think you can ascend 5 +times. Men increase by 10lbs and ladies by 5lbs
Strength
Front Rack Lunge
6-6-6-6
(3 Each Leg)
WOD
Tabata Assault Bike
Rest 1 Minute
7 Minute AMRAP
12 Deadlifts (155,105)
9 Hang Power Cleans
6 Push-jerks
Rest 1 Minute
Tabata Burpees
You should have 3 scores- lowest row bike, total rounds for the amrap,