3 Minute Fire Drill

Shane
Shane

Warm-up
-Spend 5 minutes rolling the upper back and shoulders
-Then:
10 muscle cleans
10 hang squat cleans
10 push-jerks
10 split jerks
-Spend 15 minutes warming up your clean and jerk

Oly Test (25 minutes)
NE Regional WOD 2010
Establish 3-rep max clean and jerk
You will have 10 minutes to establish your three rep max. All three lifts must occur within 40 seconds.

WOD (15 minutes)
3 minute AMRAPs

1. 3 min AMRAP
5 Hang Power cleans
6 Burpee Lateral Jumps
Rest 3 minutes
2. 3 Minute AMRAP
5 Front Squats
6 Burpee Pull-ups (A team guys use fat bar, A team ladies use bar in toaster)
3. 3 Minute AMRAP
8 Deadlifts
6 Burpees on to a plate (full stand)

Games 215,140
Regional 185,120
Open 155,105

Ca$hout
1000m Row
50 GHD Sit-ups