Warm-up
5 Rounds
2 Hang Squat Cleans
2 Split Jerks
100m Run
-Spend 5 Minutes rolling out the shoulders
Oly
1. EMOM10
2 High Hang Squat Cleans @80%
2. Split Jerk
2-2-2-1-1-1
WOD (30 min)
800m Run
15 Muscle-ups
10 Thrusters
Rest 3 MInutes
600m Run
12 Muscle-ups
8 Thrusters
Rest 3 Minutes
400m Run
9 Muscle-ups
6 Thrusters
Games- 155,105
Regional- 135,95/12,9,6
Open- 115,85/9,6,3 or Strict underhand chest to bar pull-ups (15,12,9)