PC + FS + JERK & "MR. CLEAN"

A) Strength:

1) Every 1:30 x 8:
1 Power Clean + 1 Front Squat + 1 Jerk x 2 @75%

2) Metcon Prep:

2-3 Rounds of:

2 (Squat) Cleans
5 C2B Pull-ups
- Rest 60s -

B) WOD:

”Mr. Clean”

For time: (10:00 Cap)

21-15-9
Chest to Bar Pull-ups (S = Pull-ups, Band Assisted Pull-ups, Ring Rows)

9-7-5
(Squat) Cleans (Rx = 155/105, S = 135/95, 115/75, 95/65)

Rx+ = (185/125)

*Last done 2/2/17

Alternate WOD:

For Time: (10:00 Cap)

21-15-9

Ring Rows
Goblet Squats (53/35)
Squat Thrusts

C) Core:

Accumulate 100 Standing Banded Ab Pulldowns