Warm-up
Row 1000m
with an empty barbell:
5 Split Jerks
5 Muscle Snatch
5 OHS
5 Snatch Balances
5 Drop Snatches
5 High Hang Squat Snatches
5 mid Hang Squat Snatches
5 Low Hang Squat Snatches
5 Split Jerks
OLY
20 minutes to work up to a heavy Squat Snatch
20 minutes to work up to a heavy Clean & Jerk
*these don’t have to be 1RMs – work up to a heavy 1 rep for the day. If you are feeling good go for a 1RM
WOD
2013 Regional WOD #6 – 20 min cap
100 Double Unders
50 Handstand Push-ups
40 Toes to Bar
30 Shoulder to Overhead (160,100)
35Alternating front rack lunges
Games – with an axle
Regional – 40 Handstand Push-ups (135,85)
Open- 30 HSPUS, 30 T2B