Warm up: Bergener Squat Clean
MOB: Shoulders and Wrists
Strength: Warm-up lifts
WoD: In front of a clock set for 12 minutes with a 135/95 lb. barbell a) 115/80 b) 95/65
1 minute of cleans (Rx Power or Comp) squat)
1 minute of push jerks
2 minutes of cleans
2 minutes of push jerks
3 minutes of cleans
3 minutes of push jerks
Score = total reps
Cash out: Plank on Elbows for time (5′ cap)
MOB: Roll Posterior Chain / Lax Shoulders