Warm-up:
4 Sets:
8 Dumbbell Press, light and controlled
8 Ring Rows
10 Russian Kettlebell Swings, light
12 Hollow Rocks
Skill:
For Time:
50 Handstand Pushups, Open Standard
TIMECAP: 10:00
WOD:
15-12-9 For Time:
Clean & Jerk, 135#/95#
Chest-to-Bar Pullup
TIMECAP: 6:00
Extra Work: Every 90 seconds for 10 sets:
2 Cleans
Notes
For athletes who have a 1RM clean, start at 65%. Add weight after no fewer than two sets.
For athletes who do not have a 1RM clean, start at a moderate load which the athlete can perform with great mechanics.