Warm-up
EMOM 8:
6 Burpee Lateral Hops
6 Front Squats
6 Alt. OH Lunges
Warm up pull ups, dips, transitions
Gymnastics
Spend 5 Minutes focusing on the strict muscle-up. If you are good at strict, try for a max effort set.
Oly/Strength
5-4-3-2-1
Clean and Jerk
(Full Squat and Split)
75-80-85-90-95%
WOD
10-8-6-4-2
Bar Muscle-up
Front Squat (205,145)
Burpee Lateral jumps x 2
Regional- 185,125
Open- 155,105