Warm-up
3 x each time add weight to bb
5 burpee box jumps
5 perfect front squats
5 hang squat clean and jerks
Monkey bar down 3 sets of pull up bars
WOD (20 Minute Cap)
3 Rounds
25 Chest to Bar Pull-ups
20 Hang Squat Cleans (115,80)
15 Burpee Box Jumps
Open- 20,15,10
Masters- 20,15,10 (95,65)
Rest exactly 5 Minutes
Oly
In 7 Minutes establish a 3 rep Max clean and jerk. The set must be completed within 40 seconds. Keep bar loaded with WOD weight, do not switch out the weight until the 7 minutes begins.
Ca$hout
3 Rounds
25 Hollow Rocks
10 Strict Toes to Bar