Warm Up:
2x
200m Run
5x Power Clean w/ empty bar
5x Push Jerks
10x Pull Ups
Strength:
20 min to build to max weight:
2 Power Cleans
1 Push Jerk
WOD: for time
3 rds
10 Shoulder to Over Head (135/95)
20 Pull Ups
400m Run
Scaling Options:
Shoulder to Over Head- Use 60-70% of weight from Strength
Pull Ups: Negatives(10x), Resistance Bands, Jumping Pull Ups(30x), Ring Rows(30x)
