Warm-up: 400 M run/500 M Row, Foam Roller, Shoulder Mobility,
3 x {5 jump rope steps, jump rope hops, jump rope crossovers}
Barbell Warm-up – 5 reps each of the following: Alternating Shoulder press and behind the neck shoulder press, front squat, Romanian DL, back squat, good morning, overhead squat.
3 x {5 jump rope steps, jump rope hops, jump rope crossovers}
Skill/Specific Warm-Up: Review and warm-up on Clean and Jerk end with weight near Push Press 66% 1 RM
WOD:
3 Rounds
3 Hang Power C & J
3 x {5 jump rope steps, jump rope hops, jump rope crossovers}
Rest 2 min
3 Rounds
3 Power C & J
3 x {5 jump rope steps, jump rope hops, jump rope crossovers}
rest 2 min
3 Rounds
3 C & J
3 x {5 jump rope steps, jump rope hops, jump rope crossovers}
