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