05.17.17

Warm Up:3 Sets @ Easy Pace: 10 Single Arm Kettlebell Swings/side, light, focus on resisting rotation at bottom 5 Power Cleans from Hip + 4 Hang Cleans + 3 Cleans, empty bar 3 Push press behind the neck + 2 push jerks + 1 split jerk, empty bar

Mobility: Wrist stretches Band pull aparts overhead x 1:00 Band pec stretch x :30 each side Skill: Jerks 9:00 EMOM 0-2:00 1 x Jerk @70% 3:00-5:00 1 x Jerk @75% 6:00-9:00 1 x Jerk @80%

WOD: 5 RFT 9 power cleans 135/95 or 115/75 or 95/65 15 push ups 21 air squats 200m run