02.22.17

  Warm Up: 2:00 run/row/bike 50 single jumps or 25 DUs 10 x bicep curls 5x tricep extensions knuckles facing each other 5 x tricep extensions thumbs facing each other 2 x ring support hold :10-:20

Clean Warm Up: 3 reps of each with no weight, then with light weight mid-hang clean jump mid-hang clean pull tall muscle clean tall clean front squat

Jerk Warm Up: 3 reps of each press behind the neck push press behind the neck push jerk behind the neck in a split

Skill: Clean & Jerk every 2:00 for 14;00 0:00 60% 2:00 70% 4:00 75% 6:00 80% 8:00 85% 10:00 90% 12:00 95%

WOD: 21-15-9 Hang power cleans 135/95 Box jump overs