Warm-up/Conditioning
10 Rounds
30s:30s Rest or Switching off with a partner
Assault Bike
Strength
Clean and Jerk
On the Even Minutes only
0:00 3 Reps @ 80%
2:00 3 Reps @ 80%
4:00 3 Reps @80%
6:00 2 Reps @85%
8:00 2 Reps @85%
10:00 2 Reps @90%
12:00 1 Rep @ 95%
14:00 1 Rep @100%
16:00 1 Rep @102%
WOD
10 Minute Ascending AMRAP
1 Power Clean
1 Muscle-up
11 Wallballs
2 Power Cleans
2 Muscle-ups
12 Wallballs
3 Power Cleans
13 Wallballs
….
Games- 205, 135
Regional- 185,120
Open- 155,105