Warm-up
600m run
20 push-ups
15/10 calorie bike
10 strict toes to bar
*Spend 5-10 minutes mobilizing shoulders then warm-up snatch and clean and jerk. Climb in weight until you find your weight for the AMRAP
Oly
7 minute AMRAP
205,135 snatch, 1 rep
205, 135 clean and jerk, 3 reps
Regional- 185,120
Open- 155, 100
*scale as needed
WOD
600 run
20 strict handstand push-ups
20/15 Calorie bike
20 toes to bar
600 run
30 kipping handstand push-ups
20/15 Calorie bike
30 toes to bar