Warm up: Bergener Power Clean / Push Jerk / Split Jerk
MOB: Shoulders and Wrists
Strength: Warm-up lifts
WoD: In front of a clock set for 12 minutes with a barbell weight of your choice:
1 minute of cleans (Rx Power or Comp) squat)
1 minute of push/split jerks
2 minutes of cleans
2 minutes of push jerks /split jerks
3 minutes of cleans
3 minutes of push jerks /split jerks
Score = total reps * load. No changing load once the WoD has started….
Cash out: Plank on Elbows for time (5′ cap)
MOB: Roll Posterior Chain / Lax Shoulders