Tuesday:  January 7, 2019

Warm-Up(0:00 – 20:00)
Mobility:  Banded Internal/External Rotation, 20reps/arm

https://www.youtube.com/watch?v=CwTJnE0ZY7M&feature=youtu.be

2 Rounds
:50 Box Step Ups (hold DB on R2)
:10 Transition
:50 Plank
:10 Transition
:50 HS Hold Practice (freestanding > wall > box)
:10 Transition

Then:  Clean Warm Up
2RDS
3 Tall Cleans
3 Power Position Cleans
3 Hang Cleans

RD1:  Empty barbell
RD2:  Light weight barbell

Strength/Skill(20:00 – 35:00)
Squat Clean:  4×3 (drop and reset between reps)

WOD(40:00 – 58:00):

Fitness
AMRAP 18 Minutes
20 Box Jumps
15 KB Sumo DL High Pull
20 Sit Ups

Performance
AMRAP 18 Minutes
20 Box Jumps
15 Power clean & jerks 115/75lbs
10 Toes to Bar

Option 2: 95/65lbs on the barbell.

Competition
AMRAP 18 Minutes
20 DB Box Step Ups w/ 1 DB 50/35lbs
16 S-arm DB Hang Clean and Jerk 50/35lbs (8r/8l)
10 Toes to Bar