Warmup – Explosive MB Push Up alternating Tabatta
Oly
Split Jerk
3 heavy sets of 3
Think down, not up. jump the bar off your shoulders and then pull yourself underneath the bar and dive your head through.
Strength
Bench – 3-3-3
WOD – 20 minutes – start with the class
“The Departed”
5 rounds
5 shoulder to overhead (185,115)
3 rope climbs
Ideally this workout should take under 10 minutes. You should be able to link almost all the shoulder to overheads. Do not scale up and do 1 or 2 at a time the entire WOD.
Games (205/135)
Regional (185/115)
Open (165/105)
CashOut – Grab a spotter
5 minute AMRAP Bench Press
(135/95)