Warm-up
Assault Bike
EMOM10
12/8 Calories
Strength
EMOM
Minutes 1-6
Odd- 3 Clean and Jerks
Even- Rest
Minutes 7-11
Odd- 2 Clean and Jerks
Minutes 13-17
Odd- 1 Clean and Jerk
-Start at a weight that you feel comfortable and gradually increase your load
WOD
30 Thrusters (115,80)
12 Burpee Muscle-ups
20 Thrusters
9 Burpee Muscle-ups
10 Thrusters
6 Burpee Muscle-ups
Regional- 9-6-3
Open- 6-4-2