WARM UP
Bike or Row 5 min.
2 rounds of 7 Each Rack Delivery, Tall Muscle Clean, Front Squat, Tall Squat Clean
Dynamic Stretch
STRENGTH
Squat Clean w/Jerk on last rep.
(3)5 (2)3
On the last rep of each set perform a Clean and Jerk.
WOD: PULVERIZED
9 min. AMRAP
3 Clean and Jerk 135/95
6 Lateral Bar Jumps
6 Clean and Jerk
12 Lateral Bar Jumps
9 Clean and Jerk
18 Lateral Bar Jumps
12 Clean and Jerk
24 Lateral Bar Jumps
Continue to add 3 reps of C&J and 6 reps of LB Jumps until time expires. ICING
Double Under Practice
Hand Stand Push Up Practice
