4/28/17 Friyay

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Warm Up:

2 sets of:
:30 sec Double Under Practice
:30 sec Up-Down + Tuck Jump
:30 sec Squat Hold

2 sets of:
4 Goblet Squats + 6 Duck Walk Steps
15 Russian KB Swing
6 each KB Push Press
Banded Pull Through x 10

W/ a Barbell
5 Back Rack Front Rack Stretch
5 Rack Delivery
5 Hang Power Cleans
5 Front Squats

Go through todays complex at empty bar, then at warm up weight.

Skill, Strength, or Mobility:

A) Inside 12 Minutes
*Start with an empty bar
Find a max of the complex:
Power Clean + Hang Squat Clean + 2 Front Squats

B) EMOTM x 4, 2 reps (chose PC or HSC) @ 80% of “A”

WOD:

With a 9 Minute Clock,

12 Wall Balls
3 Power Clean & Jerk (115/80)
12 Wall Balls
6 PC&J
12 Wall Balls
9 PC&J
12 Wall Balls
12 PC&J
AMRAP wallballs in remaining time.

L2: 95/65
L3: 75/50
L4: 65/35