34.3

WARMUP:

Scap Jack

2 Rounds NFT
10 GHD Sit Ups
10 Walking Lunges w/ Empty Barbell Overhead
10 Push Ups
10 Pull Ups

STRENGTH:

1. Power Snatch, 2 x 2 @ 75%, 4 x 1 @ 82%
2. Power Clean and Power Jerk, 2 x 2 @ 75%, 4 x 1 @ 82%
3. Overhead Squat, 3 x 2 @ 75%, 2 x 1 @ 85%

CLASS WOD:

1000 M Row
then..
21-15-9
KB Swings (70/55)
Toes to Bar

COMP WOD: (Breakdown of Open WOD 11.5)

4 x 5 Minute AMRAPS with 2 Minutes rest between...

5 Power Cleans (145/100)
10 Toes to Bar
15 Wall Balls (20/14)

*Begin each AMRAP where you finished the AMRAP before. Keep track of total rounds over the 20 minutes working period.