Warm-Up
20 plank-up and over the barbell
20 overhead squats
20 barbell rollouts
20 snatch balances
20 burpee lateral jumps
10 mid hand snatch
10 snatches from floor.
Goat/Oly
EMOM14
odd- 2 position snatch (mid hang stall and floor)@80%
even- x goat 1
Weightlifting= 2 reps
Gymnastics= 10 reps
Conditioning= 150m row or 10-12 calories/100m sprint
WOD
20-18-16-14-12-10
Hang Power cleans
Box jumps (Full stand)
(After each round complete 3 bar muscle-ups)
Games- (165,115)
Regional-(155,105)
Open- (135,95)