S/S/S:

Squat Clean + High Hang Clean + Split Jerk

1@75%

1@80%

1@85%

%s based on 20 Apr 1RM

WOD:

12 Min AMRAP:

30 Russian KB Swings (53/35)

20 Alternating KB Snatch (53/35)

100M KB Suitcase carry* (53/35)

* Switch hands at the 100M turnaround point

Video courtesy of Testosterone Nation.  Quick demo on the Suitcase walk.  Make sure you keep your body in a nice straight line. Engage that core!

Video courtesy of CrossFit HQ.  Quick demo on Russian KB Swings.

Scaling Options:

KB weight -> as needed

Cool Down:

Couch Stretch – 2 min per side

Banded Lat stretch – 2 min per side