Warm-Up
1000m row
10 Deadlifts
5 hang power cleans
5 power cleans
5 squat cleans
5 split jerks
-Don’t rush through try for perfect from
Oly
Spend 25 minutes working up to max load for the clean and jerk
WOD
20 L Pull-ups
25 Handstand Push-ups
30 Toes to Bar
25 Handstand Push-ups
20 L pull-ups
Games- Straight legs, toes above hips
Regional- Straight legs, toes below hip height (15,20,25,20,15)
Open- Knee tuck (10,15,20,15,10)
Ca$hout
50 Hollow rocks
50 GHD Sit-ups