Warm-up
Power 5’s every 250m for 1000m
5 Minutes Overhead Roll with Barbell anchor
then
5 Rounds (add light weight, work on position and footwork)
3 Push Press
3 Push Jerks
Strength
1. Push-press
2-2-2-2
2. Push-jerk
1-1-1-1
-Between Push-press sets, complete 3 strict T2B negatives
WOD
For Time:
500m Row
40 Toes to Bar
30 Burpees
20 Pistols
10 Muscle-ups
Rest Exactly 2 Minutes
Then EMOM Squat Snatch
-Men increase by 10lbs
-Ladies increase by 5 lbs each minute
Complete until you cannot execute a lift within the minute.
Games- 175,115
Regional- 145,95
Open- 125, 75