12/12/12 - WEDNESDAY

WARM-UP

DU - 1 min AMRAP
Dynamic Stretches
Burpee Box Jumps - 12

SKILL

HSPU and Ring Dip

SPEED
Jerk Balance - 5x2
Hang Squat Clean & Jerk - 3x2

MET-CON

EMOTM - 3 Rounds

185 lb Power Clean - 2
HSPU - Max Rep
185 lb Power Clean - 2
30 lb Ring Dip - Max Rep
185 lb Power Clean - 2
185 lb Bench Press - Max Rep

Note: EMOTM = Every Minute On The Minute. Complete rep set starting each minute and before the next minute begins.