Skill & WOD For Tuesday Jan. 10, 2017

Skill:
Pick one-or combine 2 Focus: Technique and Strength
A) 6×12 HSPU
B) 10×5 HSPU ,
C) 4×3-5 HSPU & 10 seated DB
D) 4×8-12 inverted HSPU & 10 Seated DB Press ”
WOD:

10 min to warm up the clean

15 Min Running Clock:
WISE MEN
3min AMRAP with 3min Rest between rounds –
3 Rounds Total 3 Power Cleans, 3 Front Squats, 3 Jerks load 55-115 increase between or stay the same across”
(add weight each Round) Women: 75/95/115 Men:115/135/155
(add weight each round) 3 Power Cleans, 3 Front Squats, 3 Jerks Women: 95/115/135 Men: 135/155/185

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