Friday’s WOD

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.