Warm Up
Spend 5 minutes rolling the quads
1 minute quad stretch each side
Then-
4 Rounds
5 tuck jumps
5 chest slap push-ups
Oly
Tall Clean
-Spend 10 minutes working on technique
Strength
Front Squat
3-3-1-1
WOD (15 minute cap)
“Nasty Girls”
3 Rounds
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (135, 95)
Regional- 3 muscle-ups
Open- 14 strict pull ups; 14 dips (use bands where necessary)