Warm-up
2 Rounds
200m Run
3 Power Cleans
3 Squat Cleans
3 Front Squats
3 Split Jerks
-5 Minutes quad rolling and stretching
Oly
Work up to max weight for the complex:
1 Power Clean
1 Squat Clean
1 Front Squat
1 Split Jerk
*You cannot remove your hands from the bar
Strength
High Bar Back Squat
2-2-2-2-2
WOD (15 minute hard cap)
10 Squat Cleans
200m Sprint
8 Squat Cleans
200m Sprint
6 Squat Cleans
200m Sprint
4 Squat Cleans
200m Sprint
2 Squat Cleans
200m Sprint
Games 205,135
Regional 185,115
Open 155,105
*If you are doing singles with the weight then that isn’t the weight for you.