Wednesday:  February 19, 2019

Warm-Up(0:00 – 20:00)
Mobility:  Front Rack Elbow Pointers, 1:00

20 Empty Bar Hang Clusters
15/9 Calorie Bike Sprint

Then:
Tall Clean Warmup (3 Reps in each position + Jerk the last rep) followed by
3 Power Position Squat Cleans + 1 Jerk
3 High Hang Squat Cleans + 1 Jerk
3 Low Hang Squat Cleans + 1 Jerk

Strength/Skill(20:00 – 40:00)
Every 2:30 for 15 Minutes
2 Clean and Jerks AHAP

WOD(45:00 – 57:00):  Strict 12:00 Time Cap

Fitness
For Time
80 Single Unders
20 Wall Balls
40 Single Unders
15 Wall Balls
10 Single Unders
10 Wall Balls

Performance
For Time
100 Double Unders
40 Empty Bar Thrusters 45/35lbs
60 Double Unders
30 Empty Bar Thrusters
20 Double Unders
20 Empty Bar Thrusters

Competition
For Time
100 Double Unders
40 Thrusters 75/55lbs
60 Double Unders
30 Thrusters 75/55lbs
20 Double Unders
20 Thrusters 75/55lbs