Warm-up
Alternating Tabata
-Jumping Squats (make them pretty)
-Burps
Then
Quad stretch against the wall. 1.5 Minutes each side
Strength (30 Minutes)
1. Front Squat
3-3-3-3
Strict Press
2-2-2-2
3. Thruster
1-1-1
WOD (20 Minutes)
3-4 minute AMRAPs
4 Minute AMRAP
5 Hang Power cleans
6 Burpee Lateral Jumps
Rest 4 minutes
4 Minute AMRAP
5 Front Squats
5 Burpee Bar Muscle-ups
Rest 4 Minutes
3. 4 Minute AMRAP
8 Deadlifts
8 Burpees on to a plate (full stand)
Games- 215,135
Regional – 185,115
Open- 155,105