S/S/S:
Only lift prep (Burgener warm-up)
.
WOD:
15 Min Time Cap
20 clean and jerks 95/65
400m run
15 clean and jerks 115/75
400m run
10 clean and jerks 135/85
400m run
5 clean and jerks 145/95
7 burpees
Score is total C&J and Burpees completed (Max 57)
.
Scaling Options:
Power Cleans are OK
If your Heavy single is near or below the 170/120+ range, then your weight progression is as follows:
65/45
85/55
95/65
115/75
.
Xtra:
Kipping Handstand Pushup Progression 2
Video courtesy of Freestyle Connection.
CrossFit Team Offutt Tactical Fitness 