Wednesday:  February 12, 2019

Warm-Up(0:00 – 20:00)
Mobility:  20 Duck Walk Steps to 20 Air Squats to 20 Duck Walk Steps

2 Rounds
12 Empty Bar Good Mornings
10 Empty Bar Front Squats
8 Bar Facing Burpees FAST

Then:
Tall Clean Warmup (3 Reps in each position)
5 Power Position Squat Cleans
5 Hang Squat Cleans

Strength/Skill(20:00 – 40:00)
Hang Squat Clean: Spend 15 minutes working to a heavy single (or 1RM if you’re feeling it)

WOD(45:00 – 53:00):

Fitness
AMRAP 8 Minutes
8 Burpees
8 KB SDHLP
8 Goblet Squats

Performance
AMRAP 8 Minutes
8 Lateral Burpees Over the Bar
8 Power Clean 115/75lbs
8 Front Squats 115/75lbs

Option 2: 95/65lbs on the barbell

Competition
AMRAP 8 Minutes
8 Bar facing burpees
8 Power Cleans 135/95lbs
8 Front Squats 135/95lbs