03.17.17

Warm Up2 rounds of... 1:00 jump rope :30 squat hold 10 reps right arm KB swing 10 reps left arm KB swing Superhero complex (:20 spiderman each side, :30 superman) Skill: cleans 3 sets of 3 x muscle clean + tall clean empty bar then light weight then..

Power Clean 1 rep @65% 1 rep @ 70% 1 rep @ 75% 1 rep @ 80% then..

3 sets of 2 x clean pulls @80-100%

WOD: 6 RFT each round must be unbroken or you need to go lighter rest as needed in between rounds 3 Power Cleans 135/95 or 115/75 3 Front Squats 3 S2OH