Warm up – (15 mins)
800m run
15-10-5
scap push ups
prone cobras
shoulder activators on the bar
5-10 minutes on overhead mobility
Strength Complex
EMOM12
1Power Clean
1 Squat clean
1 Split Jerk
WOD – 20 minutes
4 Rounds
7 Shoulder to Overhead
10 Burpee box jumps
14 Alternating pistols
Games (205, 145)
Regional (185,130)
Open (165,115)
Ca$h Out
50 GHD’s for time