Wednesday:  November 27, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Partner assisted Front Rack Mobilization

3 Steady Rounds
10 Box Step Ups (jump on rounds 2-3)
10 Medball Squat Cleans
20 Double Unders

Strength/Skill(15:00 – 30:00)
Strict Pullups:

Find a 2RM Weighted Strict Pull Up

OR

Every :90 for 12 Minutes 3-5 Pull Up Negatives

WOD(35:00 – 53:00)

Fitness
AMRAP 18 Minutes
6 DB Hang Cleans
12 Box Jumps
18 Wallballs

Performance
AMRAP 18 Minutes
6 Power Cleans 135/95lbs
12 Box Jumps 24/20″
18 Wallballs 20/14lbs

Option 2: 115/75lbs on the barbell

Competition
AMRAP 18 Minutes
6 Power Cleans 155/105lbs
12 Box Jumps 24/20″
18 Wallballs 20/14lbs