S/S/S:

Hang Clean + Full Clean

5×1 + 2 Split Jerk

Increase weight ea set

So, each set, complete one hang clean, stand all the way up, hold onto the bar and move the bar to the ground for a touch and go into a full clean.  At the top of the clean, perform 2 Split Jerks.  Try to move up in weight each set.

WOD:

Whole ‘Lotta Lunging!

pics courtesy of CrossFit Hyannis, and Bodybuilding.com, respectively

7 min AMRAP

10 Wall balls 20/14

10 (total steps) Back Rack Lunges 95/65

10 S2O 95/65

10 (total steps) Front Rack Lunges 95/65

Suggest having your barbell out by the WB area.  Once you finish your wall balls, pick up the bar and begin lunging with the bar on your back.  You can either go 5 (lunge) steps out, turn and come back five steps and then begin the S2OH, or go 10 steps out, do the S2OH, turn around and do 10 Front rack lunge steps back to where you started.

Scaling Options:

WB – 14/12

Bar Weight for all 65/35

X-tra:

Banded OH stretch – 3 min per side

Banded hip stretch – 2 min per side