Warm-up
6 Rounds
Row 10 calories then:
2 Power Cleans
2 Hang Squat Cleans
2 Push-jerks
2 Split Jerks
-Spend 5 minutes rolling and stretching the lats
Strength
Work up to max weight for the complex
1 Power Clean
1 Hang Squat Clean
1 Push-jerk
1 Split Jerk
-Cannot remove hands from the Bar
WOD (20 min cap)
21 Deadlifts
9 Muscle-ups
15 Deadlifts
7 Muscle-ups
9 Deadlifts
5 Muscle ups
Games- 315,205
Regional 295, 195
Open 275,185