Warm-up
800m Run
Stretch lats and shoulders for 5 minutes
Strength
1. For 10 Minutes
Every 2 minutes complete
2 Push-presses
3 Push-jerks
-work up to max load
rest 3 minutes
2. For 12 Minutes
Every 2 Minutes complete
2-Position Clean
-Low Hang
-Floor
WOD
7 Minute AMRAP
10 Hang Power Cleans
5 Thrusters
Games- 175,115
Regional- 155,105
Open- 135,95
Rest 5 Minutes
Sprint 800mx3
Rest 2 Minutes between Sprints