Warm-up
Barbell Weighted step ups 10 each leg
5 perfect front squats working on upright torso
5 hang squat cleans
5 push jerks
Add weight and repeat 2 times
Oly
Work up to a 1RM
Hang Squat Clean
Strength
Back Squat
3-3-3-3
WOD
30 Box Jump Overs
25 Clean and Jerks
20 Box Jump Overs
15 Clean and Jerks
10 Box Jump Overs
5 Clean and Jerks
Games- 135,95
Regional/Open- 115,80
Do not attempt games unless your Grace time is UNDER 3 minutes