Baseline:Against a 5 minute Clock,
60M/50F Wall Ball Shots, Max Calorie on the Erg.
Clean and Jerk Warm Up 6 x hang clean high pull 6 x hang muscle clean + 3 x strict press 6 x tempo front squat @ 53X1+ 3 x push press 6 x hang power clean to FS (hold PCln receiving position each time, each rep little deeper) 6 x clean pull under + 3 x push jerk 6 x hang (squat) clean + 3 x split jerk
WOD: As Far as you can get in 20 minutes...
12-9-6 Clean and Jerk 135/95# Hip Extension -Rest 1:00 12-9-6 Clean and Jerk 155/105 Wall Ball -Rest 1:00 12-9-6 Clean and Jerk 185/115 GHD Sit Up