WOD 181208

1. MOBILITY

  • Banded Shoulder Stretch (1 min)

  • Banded Weighted Ankle Stretch (1 min)


2. WARM UP

5 mins:

  • 8 DB Thrusters (light)

  • 12m Burpee Broad Jumps

  • 50 SU


3. SKILL 1

15 mins:

  • Work up to heaviest unbroken complex:

    • 2 Hang Power Cleans + 2 Hang Squat Cleans + 2 Push Jerks

4. WOD

AMRAP 20:

  • 30/25-cal Row / Ski / Bike

  • 30 One-Arm KB Hang Clusters (16/12)

  • 90 DUs / 180 SUs