Warm-up
200 double unders
Stretch calves for 5 minutes
800m easy jog
stretch hamstrings
Mandatory Mobilization
Roll and stretch shoulders for 20 minutes
-partner internal rotation with plate
-upper back mobilization
-neck mobilization
WOD
5 Rounds
9 Power Snatches
6 Overhead Lunges
X Muscle-ups
Rest 1 minute
Games- (155,105), 5 Mups
Regional- (135,95), 3 mups
Open- (115,75), 9 ring dips each round