Complete in Order
Strength:
A) Clean and Jerk: EMOM x 12 min: 50/2, 60/2, 70/2, 75/2, 80/1, 85/1, 90/1, 5 sets past 90% work to max Clean and Jerk.
B) EMOM x 6 min: 6 TNG Deadlift @ 60% + 12 Alt Pistols
Skill
A) 3 min. foam roller/barbell OH mobility (http://crossfitjulia.com/wp-content/uploads/2014/12/IMG_0131.jpg)
B) In 5ft. incriments – HS walk to wall and hold for 5 sec.
i.e. 5 ft. HS walk + hold, 10 ft. HS walk + hold, 15 ft. HS walk +hold etc. until failure
Rest 3 min.
Repeat
C) 9 min. Tabata
– Alt. each :30 sec b/n L, R, and elbow side planks
Conditioning:
4-5 Rounds
For Time:
12-9-6:
HSPU
OHS (95/65)
rest 1:1