December 28, 2017

Warm up

5 minute full body flow

5 minute hero pose

Then 3 rounds

5 kneeling jumps/broad jumps

5 2 for 1 wallballs

5 hang power clean + 5 front squats+ 5 split jerks

Strength

Work to a heavy

5 rep hang clean and split jerk

WOD

Amrap 12

10 hang power cleans

40 double unders

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