WOD – 12-12-16

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WARM-UP
AMRAP 6 Min
5 Air squats
:15 scap hold
5 burpees
:30 hollow body hold
– Shoulder/Lats/Hamstrings
– Review power cleans

STRENGTH
12 min Build to a 1rm Power Clean

WOD
4 Sets ME power cleans @70% of days max
NO RESTright into
ME Strict HSPU (scale pushups) –
rest 3 min
* for power cleans no pause in rack or hip
*if pushups scale can only have a 2 sec pause at top w both hands on ground