Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
10 power cleans
10 front squats
Mobility
Group stretch to prep for the complex
Strength
With your partner, find a max weight for the complex, only one person working at a time.
Clean complex – 1 clean + 1 front squat + 1 hang clean + 1 front squat + 1 TnG clean + 1 front squat
Squat cleans do not count towards the front squat. Long complex and footwork will win it.
*look to 2/10
WOD
Regional Event w/a partner
50 OH walking lunges w/DB
200 DU’s
100 wall balls (20/14#)
10 rope climbs
100 wall balls
200 DU’s
50 OH walking lunges w/DB
*split reps however you want, this will be tough.
OH position will be key here. The shoulders will be worked. Can be a KB or Dumbbell. 35/25# is a good place to start. Make sure you try a few before you start, those will be tricky.
