Warm-up
50 Double Unders
10 Muscle Cleans
40 Double Unders
8 Front Squats
30 Double Unders
6 Squat Cleans
20 Double unders
8 Push-jerks
10 Double unders
10 Split Jerks
Strength
EMOM/Ladder
2 Clean and Jerks
-Increase the weight by 10/5lbs every minute. Go until you cannot complete 2 in the minute
Games -205,125
Regional- 175,110
Open- 145,95
WOD
1 round:
100 Double Unders
30 Hang Cleans (165/110)
–Rest 5 minutes–
2 rounds:
30 GHD Sit-Ups
10 Muscle-Ups
–Rest 5 minutes–
3 rounds:
20 Back Squats (155/105)
20 Handstand Push-Ups
Regional- 7 mups/150/100
Open-5 MUPs/135,85