warm up: 3 rounds
250m row + 10 deadlift(increase weight each round) + 10 goblet squats, pick load + 5 yoga push ups
5 min barbell complex- 2-3 rounds
3 hang muscle cleans + 3 front squats + 3 power cleans + 3 hang power cleans
EMOM 20- every 1 for 20
High hang squat clean, pick load
Workout: open event 16.4/17.4
AMRAP 13- 55 deadlifts 225/155 + 55 wall balls 20/14 + 55 cal row + 55 handstand push ups
scale- do whatever weight feels good. if 225/155 aren’t super easy or light for you. do 185/125 or 155/105 and so fourth. do regular pushups over hspu