Happy Birthday Greg!

Warm Up: 10 Min
Greg’s Favorite Games 😉
5 Min Pizza Delivery
5 Min Cone Reaction

Technique: 5 Mins
Hang Power Cleans

Metcon: 20 Min
Greg Opper’s 53rd Birthday Workout – DOB 9/20/64
9 Rounds For Time or 20 Mins:
7 Hang Power Cleans (64/53) yes those are real weights.
7 TTB
6 HSPU
*20 Total Reps / Round*

Stretch:
Forearms Stretches
Banded Shoulder Stretches

Elite Competition Class

1) Front Squat 15 Mins
4 x 5 Increasing Weight Each Set

2) Clean and Jerks 15 Mins
4 x 5 Increasing Weight Each Set

3) Conditioning
For Time: 15 Min Cap
12 C&J (135/95)
12 Bar Over Burpees
9 C&J (155/105)
9 Bar Over Burpees6 C&J (185/135)30 HSPU