Warm up
2000m row @ 80%
10 minutes of rolling – focus on hips, quads, hams and calves
Strength Complex- 20 mins to establish a max weight with dumbbells without letting go of the dumbbells
5 Deadlifts
5 Hang Cleans
5 Jerks
5 Front Squats
WOD – start with the class
5 rounds
Rest 1 minute after each 3 minute cycle
3 Minute AMRAP
3 hang squat cleans (115,80)
20 double unders
Games (155,110)
Regional (135, 95)
Open(115,80)