Warm Up:    200m Run, Dynamic Stretching, Scorpion.  Then warm up for C&J with Burgener, Squat Drops, ninja jumps to split

Strength:   Clean & Jerk - 60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1, 80%x2+1x3

WOD:   Regionals Event 4
              21-15-9-6-3
              Strict HSPU 
              Front Squats 195/125
              Bar Facing Burpees
*20 min cap  

Cool Down:   Roll out back, lats, glutes and quads.  Using band place elbow in band and stretch lats and pecs