Warm-up
20 fer 1 wallballs
2 rounds of 10-15 weighted barbell extensions (65/45)
Warm up the complex and bear complex
Oly
3-Position Clean
1. Floor
2. Mid-hang
3. High-hang
Strength
Front Squat
2-2-1-1-1
WOD 1
7 Minute AMRAP
3 Hang Power Cleans
9 Wallballs
Games (225,155)
Regional (205,135)
Open (185,115)
Rest 5 Minutes
WOD 2
5 Minute AMRAP
Bear Complex
-Power Clean
-Front Squat
-Shoulder to Overhead
-Back Squat
-Shoulder to Overhead
Games- 155,105
Regional- 135,95
Open- 115, 75