Warm-up
5 minute AMRAP
20 Double Unders
5 Burpees
Then
20 Goodmornings
20 Stiff leg Deadlifts
20 Supermans
*Roll and stretch gluts and upper hamstrings. Follow up with the pigeon stretch and hamstring stretch*
Strength
EMOM12
Odd- 2 Heavy deadlifts
Even- 5 Goat 1
*You can ascend in weight. But you should be starting around 80-85%*
WOD
12 Minute Ascending AMRAP
1 Squat Clean
1 Burpee Up and over the box
2 Squat Cleans
2 Burpee Up and over the box
3…
3…
4…
4…
Games (205,135)
Regional (185,120)
Open (155,105)