Warm-up
600m Run
10 Front squats
8 Hang squat Cleans
6 Power Cleans
4 Push-Jerks
2 Split Jerks
400m Run
Repeat Barbell sequence
-Quad Stretch against the wall
1 Minute each side
Strength
Front Squat
5-5-5-5
Oly
EMOM….Until you can no longer complete in the minute
2 Power Cleans
2 Hang Squat Cleans
2 Jerks
Games- 215,135
Regional- 195,115
Open- 165,105
*there is a 50 burpee penalty if the athlete does not make it through at least 5 rounds.
WOD
3 Rounds
600m Run
75 Double Unders
20 Burpees