Tuesday:  January 28, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Banded Overhead Contract/Relax, 1:00/side

20 Duck Walks
20 Jumping Lunges
20 Box Jumps

Strength/Skill(15:00 – 30:00)
Barbell Complex:  3 cleans + 2 front squats + 1 Jerk

Work to a heavy single for the complex.

WOD(35:00 – 50:00):  Strict Time Cap of 15:00

Fitness
For Time
9 DB Hang Clean and Jerk
15 Burpee Box Jumps 24/20″
12 DB Hang Clean and Jerk
12 Burpee Box Jumps
15 DB Hang Clean and Jerk
9 Burpee Box Jump

Performance
For Time
9 Clean and Jerk 155/105lbs
15 Burpee Box Jumps 24/20″
12 Clean and Jerk 135/95lbs
12 Burpee Box Jumps
15 Clean and Jerk 115/75lbs
9 Burpee Box Jump

Option 2:  135/95lbs to 115/75lbs to 95/65lbs on the barbell.

Competition
For Time
9 Clean and Jerk 175/115lbs
15 Burpee Box Jumps 24/20″
12 Clean and Jerk 155/105lbs
12 Burpee Box Jumps
15 Clean and Jerk 135/95lbs
9 Burpee Box Jumps