Wednesday 6th January 2016

MOB/ACT: 2 Rounds:
1x Lap hip Extenders
1/2 Lap Inch Worm with Push Up
1/2 Lap Bear Crawl

1. CLEAN + JERK - 15 min Cap
Build to a heavy 3-position Clean + Split Jerk
Pos 1: Above knee
Pos 2: Below knee
Pos 3: Ground

2. BARBELL CYCLING - 15 min Cap
Use one barbell and change weights during rest period. Start at 40% of C&J 1RM then add 5kg each round
4 Snatches + 8 CJ2 min rest
3 Snatches + 7 CJ,  2 min rest
2 Snatches + 6 CJ, 2 min rest
1 Snatch + 5 CJ 

3. CONDITIONING:
With a Running Clock:
A. At the 0:00
2 RFT:
20 Wall Balls, 20/14
10 C2B Pull ups

B. At the 5:00
2 RFT:
16 Wall Balls, 20/14
8 C2B Pull ups

C. At the 10:00
2 RFT:
12 Wall Balls, 20/14
6 C2B Pull ups