Wednesday:  February 26, 2019

Warm-Up(0:00 – 25:00)
Mobility:  Sink Stretch, :90

12-10-8
S-Arm DB Hang Clean and Jerk

Arm Up Plank Shoulder Taps

Calorie Row

Then:
10 Push Ups
2x :10 Ring Support Hold
5 Ring Dip Negatives (done as singles)

Strength/Skill(25:00 – 40:00)
Every :90 for 12:00
1 Max Set of Ring Dips*

*If you’re still working on ring dips, modify as matador or box dips

WOD(45:00 – 55:00):  Strict 10:00 Time Cap

Fitness
3 Rounds
10 Burpees
10 DB Hang Clean and Jerks

Performance
3 Rounds
12 Burpees over the bar
12 Clean and Jerks 95/65lbs

Competition
3 Rounds
15 Bar facing burpees
15 Clean and Jerks 115/75lbs