Warm-up
5 Minute AMRAP
10 Calorie Row
10 Push-ups
10 Goblet Squats
-Roll and stretch abductors and adductors
Oly
Snatch Pulls
3-3-3-3 @ 105% of Max Snatch.
Strength (20 minutes)
Back Squat
2-2-2-1-1-1
WOD (25 minutes)
35 Calorie Row
25 Kettlebell Swings
15 Deficit Strict Handstand Push-ups
35 Calorie Row
25 Kettlebell Swings
15 Strict Handstand Push-ups
35 Calorie Row
25 Kettlebell Swings
15 Kipping Handstand Push-ups
Games- 2 Rogue 45lb Plates
Regional- 1Rogue 45lb plate
Open- 30,20,10- Kipping defecit, strict, kipping