S/S/S:

Clean Shrug + Hi Hang Clean + Clean

5X1 + 3 Jerk

So, set up at your bar for a clean, perform a clean shrug (go through the clean all the way to violently extending the hips and shrugging hard), then reset at the high hang (slight bend in the knees) and perform a hang clean, then bring the bar back to the ground, set the body for a clean, perform a full clean, then at the top, and this week, perform 3 Jerks at the end of each set.

WOD:

10,9,8,7,6,5,4,3,2,1 of…

Plyo push ups*

Pull Ups

*Video courtesy of Paradiso CrossFit.

Scaling Options:

Push Ups – off of a bench

Pull Ups – Ring Rows or banded pull ups

X-tra:

Not For time:

21-15-9 of….

Reverse Hypers

RDLs w/ highest Clean weight used today