Down and Back Up

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Warm up
1000m row
Then
10 min of overhead/shoulder mobility

Strength
20 min for max weight of the complex
3 Hang Clean Pulls
1 Hang squat cleans
2 Jerks

WOD (20 min)
15-12-9-12-15
Chest to Bar Pull-ups
Clapping Push-ups
Deadlifts

200m run in between each set, for a total of 800m.  There is no 200m run at the finish.

Games (275,185)
Regionals (255,170)
Opens (225,155)