Warm Up:

250M Row

20 Russian Baby makers

20 Bow to bends

Duck walk 30’

Walking kicks 30’

Over and backs x10

10 Arm circles

Barbell W/U

S/S/S:

Clean + High Hang Clean

2X70%, 2X75%, 2X80% + 1 Jerk end of ea set

%s based off 1RM on 8Jun2017

For this clean complex, begin with a full squat clean,  after lock out, bring the bar to the high hang (pockets) and perform a squat clean from there.  Once you lock out, perform 1 Jerk (split or Push)

WOD:

AMRAP 12 Min:

3 Wall walks

9 Hand release Push ups

15 Burpee Box Jump Overs (24/20)

Scaling Options:

Wall Walks -> As high as you can get

HR Push Ups -> Regular push ups

BBJO ->20/16

Cool Down:

Doorway stretch – 2 min per side

Banded bully stretch – 2 min per side