Warm up: Bergener Power Clean
Strength: 15’ to find 3RM Push Press
WoD: 10’ AMRAP
3 Power Cleans (135/95) a) 115/80 b) 95/65
3 Box Jump overs (24”/20”) a/b) Step up and overs. Both feet must touch the floor for rep to count.
6 Power Cleans (135/95) a) 115/80 b) 95/65
6 Box Jump overs
Continuing add 3 reps to each movement until time expires.
Notes: On the Box jump over, no need to come to full extension at the top and it’s ok to jump down rather than step down for TODAY, at least. Heck, no need to touch the box either, if you want jump completely over it.
On the Power clean, elbows must be forward of the bar at shoulder height…
MOB: Roll Posterior Chain / Mash Achilles