SAT23JUN2018

WOD

Strength
Clean and Jerk: Build to Heavy Single

Conditioning
In Teams of 2, AMRAP in 15 min:
20 Power Clean (185/135)
12 Front Squat (185/135)
20 Burpees Over Bar

*scale to 60-70% of FS

EXTRA

3 rounds for time:
10 Cal Bike
10 DB Snatch (70/50)

15 slow Hollow/arch/hollow transitions
*you should be able to count to 3 as move to each
*never lose connection between hip and shoulder, stay active!

4 sets: at a steady continuous pace:
100m run
6 clapping power kips + 6 Bar MU

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