Warm-up: Modified Bergner Warm-up, 5 Min CAP
1 RM Hang Clean
3-3-3-3-3 Hang Clean @ 75%, Conduct Arm Flexion mobility with Band*
WOD: For Time
21-15-9
Hang Clean (135/95)
Ab Mat Sit Ups
400M Run After 21 reps, 15 reps and 9 reps (3X Total) of your Hang Cleans and Ab Mat Sit Ups.
I: 105/65
B: 18-12-6, 65/35
*Note: MWOD 175, Improving Shoulder with Bands http://www.youtube.com/watch?feature=player_embedded&v=RmTk_d6MtTk
