(Practice / OlyNastics)
WOD review: 8 Min
Then group warm up all together: 60 sec row, 5 TVWQB, 20 sec front rack stretch, then 3 rounds of: 5 BB deadlifts, 5 high hip cleans, 5 jerks, 5 handstand shrugs
SOD
In 15 minutes to work through the following:
1 Clean & Jerk from the hang position
1 C & Jerk from the high hip position
1 C & Jerk from the floor
(all separate / single reps, building to a challenging single for each start position)
WOD
AMRAP 12:
12 Lateral BB burpees
9 Clean & Jerks (135/95 & 50+ 95/65)
12 HSPU
